Wednesday - June 19, 2019   Strength: Tempo Back Squats 3/3/x 6x3 Use 75% of last weeks “Heavy”   Accessory Strength: Banded Hamstring extensions 3x15 / Leg   Metcon :  10-1 HSPU Box Jumps 30”/24”    ...

    Tuesday - June 18, 2019   Metcon: 5 * ”White Mountain Barbell Complex” 50 Double Unders 5 ** “Ab-Complex” 4 * ”White Mountain Barbell Complex” 40 Double Unders 4 ** “Ab-Complex” 3 * ”White Mountain Barbell Complex” 30 Double Unders 3 ** “Ab-Complex” 2 * ”White Mountain...

[caption id="attachment_17386" align="aligncenter" width="718"] Pondering life post workout![/caption]     Monday - June 17, 2019   Strength: EMOM 7 minutes Minute 1 - 1 Strict Press/2 Push Press/3 Push Jerks Minute 2 - 2 Strict Press/3 Push Press/4 Push Jerks Minute 3 - 3 Strict Press/4 Push Press/5 Push Jerks Etc.   Accessory Strength: ...

    Friday - June 14, 2019   Strength: Push Press 5x5 Ascending   Metcon: 15-12-9-6-3 Front Squat from Rack 155/105 Ring Push-ups Deadlifts 225/155 T2B or GHD Sit-ups   Saturday - June 15, 2019 08:45 - Doors Open 09:00 - Workout 10:00 - Open Gym   Sunday - June 16, 2019 12:00 - 2:00...

    Thursday - June 13, 2019   Strength: Banded Shoulder Work   Metcon: Partner Workout 30:00 cap: *300/220 Bike Calories for time Switching when you want Every 5 minutes including 0:00 Complete as a team: 10 Tire Flips 10 HSPU *Score is Time or Cals completed at 30:00    ...

    Wednesday - June 12, 2019   Strength: Back Squat Work up to a Heavy Single Then 3x3@ 88% of that weight   Accessory Strength: 3 Lengths DB Walking RDL’s   Metcon :  “Grace” 30 Clean & Jerks 135/95      ...

    Tuesday - June 11, 2019   Strength: NOT for TIME (10 minutes to complete): 50 Sit-ups 40 Good Mornings (empty barbell) 30 T2B 20 Hip Extensions 10 GHD Sit-ups   Metcon: 4 Rounds: 1:00 minute on - 1:00 minute off Row (calories) Rest Bench Press 135/95 Rest Lateral Bar Hops Rest ...

    Monday - June 10, 2019   Strength: Barbell Bradford Press 3x12 AHAP   Accessory Strength: Dips 3x10 Banded pull aparts 1 max set   Metcon :  2 Rounds 20 Burpee Box Jumps 200m Run 20 Pull-ups 200m Run 20 Overhead Plate Walking Lunge Steps 45/25 (L+R=1) 200m Run      ...

      Friday - June 07, 2019   Strength: Technique work Power Snatch OHS Power Clean Front Squat   Metcon: For Time: (15 minute cap) 1 Power Snatch 95/65 (SRX 115/75) 2 OHS 95/65 (SRX 115/75) 2 Power Snatch 4 OHS 3 Power Snatch 6 OHS 4 Power Snatch 8 OHS ...

    Thursday - June 06, 2019   Strength: Accumulate in the least amount of sets: 4 Minutes of Deadlift Static Hold 275/185 3 Minutes of Dead Hang 2 Minute in Front Support (top of rings) *may be done in any order but NOT partitioned.   Metcon: 5 Rounds 1 Minute...