In Gym Strength: 5 Sets Ascending to AHAP1 Cluster1 Push Press1 Push Jerk1 Split Jerk*Must be done unbroken Metcon: 8 Rounds12 Box Jumps 24”/20”  8 Deadlifts 185/125  8 Pistols L=1, R=2  1 Around the Worlds (Box) At Home Warm Up: :30 on :30 off for 3 roundsHigh KneesSide LungesButt KicksLunge and twists Mobility: 2:00...

In Gym Strength: 3 Sets8-12 DB Bench Press8-12 DB Bent Rows (Knee on Bench/each side) Metcon: Fight Gone Bad Style4 RoundsMinute 1 - Calorie RowMinute 2 - Push Press 115/75Minute 3 - Double UndersMinute 4 - Weightless Russian Twist or T2PMinute 5 Rest At Home Warm Up: 1:00 Jumpropethen,2 rounds10 Bow and...

Please note the resent change is state requirement for quarantine/testing for travel/return outside of NE. Info available on the state website. In Gym Strength: Power Cleans8x3 Metcon 1: AMRAP 7 Minutes1,2,3,etcBurpee C2BDB Clean LDB Clean R(SRX Full Snatch & Burpee Bar Muscle-up)Rest/Clean Metcon 2: AMRAP 7 Minutes7 Medball Sit-ups (Floor to Wall)7...

In Gym Strength/Skill: Back Rack LungesSnatch Grip Deadlifts Metcon: 4 Rounds20 DB Snatches 50/3530 Air Squats40 Double UndersAt Home Warm Up: 2 Rounds:30 Butt Kicks:30 Bottom of Squat:30 Mountain Climbers:30 Reverse Plank Mobility: 5-10 minutes work on whatever area needs it the most Metcon: Accumulate 6:00 of a PlankEvery time you break:10 Push-ups + 10...

In Gym Strength/Skill/Metcon: The Bear Complex5 Sets of 7 Rounds1 Power Clean1 Front Squat1 Push Press1 Back Squat1 Push PressYou may not drop the bar between rounds but may rest as needed between setsWith 1 minute Bike between setsBetween each set Max calories on the Assault Bike*Score...

In Gym Strength: Plank WalksBand work Metcon 1: AMRAP 10 minutes- 3 T2B- 6 Burpees- 3 Pull-ups/Ring Rows- 6 Devil Lunges Rest/Clean Metcon 2: 2K Row*10 Minute cap At Home Warm up: 3 Rounds25 Jumping Jacks10 No Push-up Burpees1 Headstand or Tripod Mobility: Grab a DB/KB/or Can of food5 windmills each side10 rotates clockwise10 rotates counter clockwise5...

In Gym Metcon: 10 RoundsEvery 3 minutes on the 3 minutes6 Manmakers AFAPScore 1 is WORKING TIMEScore 2 is LOAD At Home Warm up: 2 Minutes of Jumprope (or double taps) Mobility: 1:00 thread the needle shoulders each side1:00 Sampson Stretch each side Strength: 3 Sets of Max Push-ups Metcon: Progressive AMRAP 12 minutes1-1-1-2-2-2-3-3-3-etc.Devil Lunges (L+R=1) Plank...

Strength: 6 sets of 5 Power Snatches + 5 OHSRest 1 minute between sets*Add weight each round if possible Metcon: Progressive AMRAP 12 minutes1-1-2-2-3-3-4-4-5-5-etc (don’t reset)0-4Plyo Push-upsV-ups4-8V-upsBox Jumps 24”/20”8-12Box JumpsKB Swings 53/35 (American) At Home Warm up:   5 Scorpions   5 Iron Crosses10 Toe Touches10 Air Squats10 Pass Throughs Mobility: Couch Stretch:90 seconds each...

Strength/Skill: Extended Get Swole & Flexy Metcon: In Gym For Time:50 Double Unders50 Calories Erg of Choice10 Thrusters 135/9540 Double Unders40 Calories Erg of Choice  8 Thrusters 135/95 30 Double Unders30 Calories Erg of Choice  6 Thrusters 135/95 20 Double Unders20 Calories Erg of Choice  4 Thrusters 135/95 10 Double Unders10 Calories...

In Gym Strength/Skill: DeadliftsWarm-up1x20 Metcon 1: 15-12-9-6-3T2BMedball Cleans 20/14 Metcon 2: 15-12-9-6-3Wallball 20/14HSPU At Home Warm-up: 5 minutes 20 Jumping Jacks10 Air Squats  5 Inch Worms Mobility: 2:00 Frog2:00 Saddle Metcon: 300 Mountain Climbers200 Flutter Kicks100 Air Squats  50 V-ups*Partition as you like ...