In Gym Strength/Skill/Prep: EMOM 10 Minutes1 High Hang Power Snatch +1 Hang Power Snatch +1 Full Snatch Metcon: AMRAP 18 Minutes25 American Swings 53/3520 T2B or Evil Wheels15 Box Jump overs 24”/20”10 Lizard Rows (L=1, R=2) At Home Warm-Up: 2 Rounds:30 High Knees:30 Butt Kicks:30 Lunge & Twists:30 Hamstring Scoop steps Mobility: Its Friday,...

In Gym Strength: Deadlifts1x15, 1x10, 2x5, 2x3 Metcon: 2 RoundsMinute 1 - Max Calorie BikeMinute 2 - RestMinute 3 - Max HR Push-upsMinute 4 - RestMinute 5 - Max Devil LungesMinute 6 - RestMinute 7 - Max DB Snatches 50/35Minute 8 - Rest At Home Warm up: Plat the song “Roxanne” and...

In Gym Strength 1: Back Squats from Rack5x5 Ascending Strength 2: Strict Press from floor5x5 Ascending Metcon: 7 Minute AMRAP5 Burpees5 Medball Cleans At Home Warm up 3 Rounds25 Jumping Jacks15 Scapula Push-ups  5 Glute Bridges  Mobility 1:00 Pigeon each side2:00 Saddle Metcon 3 RoundsMax Front plankMax Left Side PlankMax Right Side PlankMax Wall Sit ...

In Gym Metcon: 4 Rounds 6 Minutes Work2 Minutes Rest10 Single DB Double Arm Presses 50/3515 DB Box Step overs 50’s/35’s (20”/16”)60 Double UndersMax Meter Row*Score is Meters At Home Warm up: Bring Sally Up - Air Squat Version(the actual song is Flower by Moby) Mobility: 10 Scorpions10 Iron Crosses1:00 working your Calf/Achilles...

In Gym Strength: EMOM for 10 Minutes2 Reps of the following ComplexCluster + Lunge L + Lunge R Metcon: 15*-12*-9*-6*-3Power Cleans 135/95 (SRX 155/105)Sit-upBar Push-up (SRX Bar Facing Burpees)*Plate Push At Home Warm up: 3 Rounds15 Mountain Climbers10 Side Lunges  3 Inch Worms Mobility:   :30 Lunge and Twist1:00 Cat & Cow2:00 Hamstring Stretch...

In Gym Strength/Skill/Prep: 5 MinutesMax Body Weight Back SquatsOrMax Burpees Metcon: 3 Rounds FGB StyleCalories Erg of ChoiceD-balls over shoulder 50/30Shuffle RunsD-Ball Floor WipersRest At Home Warm-up: 2 Rounds:30 Jumping Jacks:30 High Knees:30 Bow and Bends:30 Side Squats Mobility: 10 Minutes of attention to all the areas that need it Metcon: 3 Rounds FGB StyleMountain ClimbersV-upsShuffle...

In Gym Strength/Skill/Prep: 5 MinutesMax Calorie BikeOrMax Burpees Strength: EMOM 9 Minutes3 Deadlifts + 3 DB Strict PressAdd weight to Deadlifts twice Metcon: 2-4-6-8-10(SRX-8-6-4-2)Pull-ups or Fixed Bar RowsMedball Jump SquatsT2B or T2PHR Push-ups*14 minute Cap At Home Warm-up: 5 Minutes Max Burpeesor5 minutes of:5 - 180 Degree Jumps (yes jump in the air land...

In Gym Strength/Skill/Prep: 5 MinutesMax Thrusters 135/95OrMax Burpees Metcon: 18*-15*-12*-9*-6*-3KB Swings 53/35 (A)KB Goblet Lunges (L=1, R=2)Double Unders*Plate Push 45/35 At Home Warm-up: 3 rounds5 Glute Bridges10 Iron Crosses15 Jumping Jacks Mobility: 2 Rounds1:00 Pigeon each side1:00 Frog1:00 Saddle Metcon: 15*-12*-9*-6*-3Lunges (Add weight if you have itKnee (Ninja) jumpsRussian TwistsDouble Unders or Double taps*30 second Handstand...

In Gym Strength/Skill/Prep: 5 MinutesMax Meter Row/SkiOrMax Burpees Strength: EMOM 9 Minutes3 Power SnatchesAdd weight twice Metcon: AMRAP 12 Minutes10 Push Jerks 95/6515 Sit-ups20/16 Calorie Bike/erg At Home Warm-up: 5 Minutes of BurpeesOr2 Rounds:30 High Knees:30 Butt Kicks:30 Hamstring Scoops:30 Lunge & Twists Mobility: 2:00 Couch Stretch each side1:00 Scorpion each side Metcon: AMRAP 14 minutes10 Shoulder Touches...