In Gym Strength/Skill: Barbell Overhead Lunges5x6 (L=1, R=2) Metcon: For Time100 Box Jumps 24/20  50 Burpees  25 DB Full Cleans 40’s/30’s (SRX 50/35)Partition as you like At Home Warm up: 3 Rounds5 Burpees5 Hollow Rocks5 Supermans Mobility Spend a LAGIT 5 minutes working what’s sore or a “problem area” for you(If your bulletproof and...

In Gym Metcon1: 5 Rounds:30 Max Cal Bike:30 Rest:30 Max DU:30 Rest Metcon 2: 5 Rounds:30 Max Cal Row:30 Rest:30 Max Wallball 20/14:30 Rest Metcon 3: 1 x Max UnbrokenBack Squats 135/95 (SRX 185/125) At Home Warm up: 5 Minutes  3 Inchworms  6 Side Lunges12 Bow & Bends Mobility PVC or Broomstick3 Rounds10 Passthroughs10 Dislocates10 Good...

In Gym Strength: Push Press3 Rep Max Metcon: 4 Rounds10 Power Snatch 135/95200m Run30 Mountain Climbers to plate At Home Warm up: 400m RunOr 3 Rounds:30 High Knees:30 Butt Kicks Mobility 1-2 Minutes of Pigeon Stretch - each side1 Minute Saddle Stretch Metcon: 2 Rounds400m Run25 Odd Object Deadlifts400m Run25 Odd Object Push Press*If trapped inside2...

Tuesday - July 21, 2020 In Gym Metcon: 21-18-15-12-9-6-3KB Swings 53/35Push-upsGoblet Squats 53/35DipsGoblet Box Step-ups 53/35 At Home Warm up: Alternating TabataHigh KneesAir Squats Mobility Couch Stretch 1:00 each sideSeal stretch 1:00 Metcon: 10-1 Descending LadderAir SquatsPush-upsSit-upsSpin Jumps (try for 360 degrees each time) ...

In Gym: Strength: Every 2 Minutes on the 2 Minutes for 10 minutes5 Deadlifts20 Banded Pull-aparts Metcon: AMRAP 1212 DB Push Press 40/3012 PVC Sit-ups12 D-Ball over Shoulders 50/30 At Home: Warm up: 3 Rounds20 Jumping Jacks10 Shoulder Touches  5 Lunge and Twists Mobility: 2 Rounds:30 Pigeon Stretch each leg:30 Runners Stretch each leg5...

In Gym Strength/Skill: Row a 500m TT Metcon: 9-1 descending ladderPower cleans 155/105Lateral Bar Hop (L+R=1)Pike Push-up At Home Warm up: Running DrillsHigh Knees, Butt Kicks, Toe Walk, Heal Walk, Grapevines, etc Mobility: 2:00 Couch Stretch each side1:00 Hamstring Stretch on Back with Band or equivalent Metcon:  Every 4 minutes for 4 roundsRun 400m-700m(if you must...

In Gym Metcon: Buy In: 100 DU (2-1)6 Rounds  5 Deadlifts 225/15510 D-ball Squats 50/30… 80/5015/12 Calorie Bike/SkiCash Out: 100 DU (2-1) At Home Warm up: 5 Minutes5 Step-ups5 Mountain Climbers5 Dive Bomber Push-ups Mobility: 2 Rounds10 Scapula Push-ups10 Cat / Cow:30 in seal stretch Metcon: “Marguerita”50 Rounds for time1 Burpee1Push-up1 Jumping Jack1 Sit-up1...

In Gym Strength: Strict PressEstablish a 3 rep max Metcon: AMRAP 6 minutes1-1, 2-2, 3-3 etcPull-upPush-upREST - CLEAN about 5-7 minutesAMRAP 6 Minutes2-2, 4-4, 6-6 etcCalorie RowMedball Clean 20/14 At Home Warm up: Tabata Air Squats:20 on/:10 off for 8 rounds Mobility: 10 Scorpions10 Iron Crosses:30 Calf Stretch each side Metcon: Death by 2’s:Shoulder TouchesTuck JumpsMin...

In Gym Metcon: Partner WorkoutP1 Run 200mP2 Max Bar Facing BurpeesSwitchP1 Run 400mP2 - AMRAP5 Bar Facing Burpees10 G2O 135/95SwitchP1 Run 800mP2 - AMRAP5 Bar Facing Burpees10 G2O 135/9515 Front Squats 135/95SwitchP1 Run 400mP2 - AMRAP5 Bar Facing Burpees10 G2OSwitchP1 Run 200mP2 Max Bar Facing BurpeesSwitch*35 minute...

In Gym Strength: Tabata Thrusters 75/55 Metcon: 21-15-9-9-15-21KB snatches 53/35 (DB ok)V-upsBox Jump 30”/24” At Home Warm up: 3 Rounds:30 High Knees:30 Butt Kicks:30 Lunge and Twists:30 Frankenstein Kicks Mobility: 2 Rounds:30 Pigeon Stretch each leg:30 Runners Stretch each leg5 Iron Crosses each side5 Scorpions each side Strength: Tabata Air Squats Metcon: 100 Sit-ups for timeRest 3 minutes100...