In Gym Strength: Strict Press6x5 Ascending Metcon: 5 Rounds3 Minute AMRAP  4 Power Cleans 135/95  8 V-ups12 Lunges (L=1, R=2)Rest 1 minute*pick up where you left off At Home Warm-up: Alternating TabataJumping JacksMountain Climbers Mobility; :90 of Pigeon Stretch:90 of Preacher Stretch Metcon: 5 Rounds3 Minute AMRAP  4 Odd Object Ground to Overhead  8 V-ups12 Lunges...

Friday - May 14, 2021 In Gym Strength: EMOM for 8 minutes 2 Power Snatches + 2 OHS Metcon: 5 Rounds40 Double Unders20 KB Swings 70/53 (Russian)10 Candlestick Jumps At Home Warm-up: 5 Minutes20 Jumping Jacks10 Mountain Climbers10 Bow & Bends  5 Lunge & Twists Mobility: Its Friday, pick you sore areas and give them some...

In Gym Partner Strength: YGIG20 Burpee Power Cleans 135/95   (10 each)20 Burpee Power Cleans 155/105 (10 each)20 Burpee Power Cleans 185/125 (10 each)(SRX Full) Partner Metcon: YGIG3 Rounds (Don’t switch)P1 Bikes 15/12 CaloriesP2 RestsP2 3 Rounds of: - 3 T2B - 6 Push-ups - 9 Air SquatsP1 RestsClean...

Wednesday - May 12, 2021 Strength/Skill: Front Squat Warm-up1x15, 1x10, 1x5LAST WEEK Metcon 1: AMRAP 7 Minutes10 Wallballs 20/14 (SRX 30/20)  5 KB Deadlifts 70’s/53’s (SRX 105’s/70’s) Metcon 2: AMRAP 7 Minutes10 DB Front Rack Sit-up & Press 20’s/15’s  5 Pull ups (SRX 3 Bar Muscle-ups) At Home Warm-up:Alternating TabataAir SquatsShoulder Touches Mobility: :90 Butterfly Stretch:90...

In Gym Metcon: Partition as you like:2400m Run30 Power Snatches 135/95 (SRX Full)30 V-ups30 Box Jumps 30”/24”30 Pike Push-ups At Home Warm up: 5 Minutes:30 of eachInch WormsButt KicksWindmillsBurpeesLunge and Twists Mobility: :90 Figure 4 Stretch each side:60 Calves each side Metcon: *Partition as you like2400m Run30 DB Snatches (or odd object)30 V-ups30 Box...

In Gym Strength: :30 on / :30 off for 12 minutes AlternatingStrict PressSDHP(No racks, one bar)Score is Reps & Weight chosen Metcon: 2-4-6-8-10-8-6-4-2Calories Erg of ChoicePush Press 115/75Bar Facing Burpees At Home Warm-up: 5 Minutes3 Inchworms5 Burpees7 Bow and Bends Mobility: K Star Super Squat Warm-up Metcon: 10 Rounds15 Squat Jumps15 Sit-ups ...

Friday - May 07, 2021 In Gym Metcon 1: Everyone does first 5 Minutes to score as many points as possible 1 Burpee = 1 Point 1 Deadlift 225/155 = 1 Point Clean Metcon 2: 5 Minutes to score as many points as possible Row 150m = 1 point 5 HSPU = 1 Point Clean/Swap Metcon 3: 5...

In Gym Metcon: 200 Double Unders (2-1)Run 800m100 Lunges (L=1,R=2)Farmers Carry 200m 53’s/35’s50 Push Press 75/55Run 800m40 D-Ball Over Shoulder 50/30Farmers Carry 200m 53’s/35’s30 T2B or Evil Wheels At Home Warm-up: 3 Rounds3 Burpees3 Inchworm to Cobras6 Lunges6 Air Squats Mobility: K-Star Super Squat Warm-up Metcon: Fight Gone Bad Style5 RoundsDB Clungers Penguin heel touchesBurpeesRest ...

In Gym Strength/Skill: Front Squat Warm-up1x15, 1x10, 1x5Adjust weight from last week or add 5-20 lbs if it went well. Metcon : AMRAP 12 Minutes - Progressive1-1-1, 2-2-2, 3-3-3, etc.Power Snatch 95/65Box Jump 24”/20”HR Push-up At Home Warm-up: 5 Minutes of:10 Box Step-ups10 Windmills10 Plank Walks Mobility:  2:00 Frog2:00 Saddle1:00 Preacher Metcon: AMRAP 15 MinutesProgressive 1-1-1, 2-2-2,...

In Gym Strength: EMOM 10 Minutes3 Power Clean Burpees Metcon: 4 Rounds400m Run20 KB Swings 53/35 (American)10 Goblet Squats 53/35 At Home Warm-up: 3 Rounds10 Stick Pass Throughs10 Overhead Stick Squats10 Back Rack Lunge & Twists Mobility: 5 Concentric Dead Bugs2:00 Couch Stretch each side1:00 Calf Stretch each side Metcon: 4 Rounds400m Run20 Odd Object Swings10...