Friday - January 24, 2020   Strength: Work to a heavy Single of the following Complex: Full Clean + Power Clean + Hang Full + Hang Power   Metcon :  AMRAP 14 Minutes   2 Rope Climbs 12 FR DB Box Step Overs 40/30 20"/16" 22 Sit-ups 32 Double...

    Thursday - January 23, 2020   Strength/Skill Work: Bench Press Work to a heavy triple   Metcon : 10-1 Descending Ladder 70% Bench Press from above Pull-ups(strict if you got them) Bulgarian spilt Squats 40’s 30’s  ...

    Wednesday - January 22, 2020   Strength: 1 week break from Regular Deadlift Cycle Tabata Deadlift holds (at this weeks weight)   Metcon :  FGB Style - 3 Rounds Minute 1 Pistols (Reps) Minute 2 HSPU (Reps) Minute 3 Cals on the Bike Reps) Minute 4 T2B (Reps) Minute...

      Tuesday - January 21, 2020 Metcon: For Time: 250m Row 10 Burpees 1 Power Clean 185/125 250m Row 10 Burpees  2 Power Clean 185/125 250m Row 10 Burpees  3 Power Clean 185/125 250m Row 10 Burpees  4 Power Clean 185/125 250m Row 10 Burpees  5 Power...

  Reminder: RowdRoyalty scores are due by 8:00pm   Monday - January 20, 2020   Strength: EMOM 12 Minutes 1 Strict Press 2 Push Press 3 Push Jerks   Metcon :  5 Rounds fro time: 15 KB Swings 53/35 (A) 15 Box Jumps 24”/20”    ...

    Tuesday - January 14, 2020   Metcon: AMRAP 6 Minutes 1 Heavy Plate Push 75/45 3 Bar MU (Scale-jumping MU) 5 OHS 75/55 7 HR Push-ups 3 Minutes Rest AMRAP 6 Minutes 1 Heavy Plate Push 75/45 3 Bar MU (Scale-jumping MU) 5 OHS 75/55 7 HR...

  Your 2020 Nutrition Reset - Starts NOW   A reminder that everyone should be signing in each class, each day. When you sign in for the 1st time this week you will be asked to add a bit of info and re-sign a waiver (the computer up...