In Gym Strength: StrengthEMOM 12 Minutes3 Snatch Grip Deadlifts Metcon: AMRAP 9 minutes  6 Clungers 50/3512 Box Jumps 24/20 At Home Monday - July 06, 2020 Strength: Tabata Backpack SquatsFill a backpack with as much (or as little) weight as you can then::20 work :10 Rest x 8 rounds Metcon: Run 15 Minutes from your...

In Gym Strength: Every :45 on the :45 for 6 minutes1 Strict Press+2 Push Press+3 Push Jerks Metcon: *21*15*9*Sit-upsBox Jumps* = 400m run At Home Skill: 5 RoundsFor time:2 Burpees5 Mountain Climbers (L+R=1) Metcon: 21 - 15 - 9Squat JumpsHR Push-upsRest 2 minutes21 - 15 - 9Squat JumpsRenegade Rows (L+R=1) ...

In Gym Strength: Against a 12 minute clock400m Farmers CarryMax Weight with 6 or less drops*Score is Weight carried divided by drops or survival… Metcon: 40 cal erg of choice30 D-ball cleans 50/3020 D-ball box stopovers 50/30 20”/16”40 Strict Box HSPU’s20 D-ball box stopovers 50/30 20”/16”30 D-ball cleans 50/3040...

No Saturday Workout this week - Enjoy the 4th! In Gym Metcon: AMRAP 10 Minutes10-1 Descending LadderPull-upsCals on Bike5+ minutes restAMRAP 10 Minutes10-1 Descending LadderDeadlifts 225/155Bar facing burpee*In both AMRAPS if you make it through 1’s start back at 10’s** Score is total reps At Home Strength: Tempo Front Squats 3//3x(thats...

In Gym Strength: Warm up Thruster Metcon: 1K Row10 Thrusters 95/65800m Row8 Thrusters 115/75600m Row6 Thrusters135/95400m Row4 Thrusters155/105200m Row2 Thrusters185/125*SRX start 135/95 tier add 205/145 & 225/155**30 min cap*** If under 20 min. row for bonus Cals to 20 min At Home Metcon: 2 Rounds:For time:50 Box Jumps (or Stair step-ups)40 Situps 30...

In Gym Strength: E90 on 90 for 9 Minutes1 Power clean + 1 Full Clean + 1 Front Squat + 1 Hang cleans + 1 Hang Full clean + 1 Front Squat Metcon: AMRAP 13 Minutes  5 V-ups10 HR Push-ups  5 V-ups10 Barbell Rows 75/55(can be 10 Renegade Rows...

In Gym Strength: Push Jerks5x3 Ascending Metcon: FGB Style - 3 RoundsKB Swings 70/53 (R)Cals BikeKB Deadlift (2) 70’s / 53’sShoulder Touches (Push-up)Rest At Home Metcon: 100 Plate Sit ups100 Plate Step ups100 Bloomers100 Lateral Hops over plate100 Plate Squats100 Hand walks on/off plate (on/on, off/off = 1)*Partition as you like ...

In Gym Strength: Overhead Squat2-4-6-8-10 Metcon: Every 10 minutes for 3 Rounds20 GTOH 135/95250m Row20 Plate Sit-ups 35/25250m Row At Home Strength: Overhead SquatEither: warm up then2-4-6-8-10 RepsOr with broomstick/PVC5 sets of max reps Metcon: 8 x 100m sprintsSprint 100m walk back, got a hill, even better, sprint up walk down ...

Wednesday - June 24th, 2020 In Gym Metcon: AMRAP 10 Minutes 5 T2B10 Air Squats15 Double UndersRest 5 MinutesAMRAP 10 Minutes5 HSPU10 Wallballs 20/1415 Double Unders At Home Strength: Upside down timeAccumulate 4 minutes upside downThis could be in a handstand, a tripod, or kneeling on the ground with your head down. Metcon: 50-40-30-20-10Double...

In Gym: Strength/Skill: 800M Run1,000m Row800m Run Metcon: For Time 50 DB Push-ups40 DB Rows30 DB Squats20 DB Press10 Man Makers At Home Warm up 2 rounds  200m run10 Scap push ups10Air squats with 2 second pause Mobility Figure 4sPosterior capsule stretch Strength: one mile run Workout: 50 Push up 50 Air squat50 Shoulder touch (L+R=1)50 Hollow rocks ...