In Gym Strength: Hang Power Snatches6x3 Ascending Metcon: Buy In - 800m Run3 Rounds20/15 Cal Bike (or other erg)15 T2B or GHD’s (scale TTP)10 Full Snatches 135/95Cash Out - 800m Run At Home Metcon: 50 of the following complex for time1 Burpee +3 Jumping Jacks +3 Situps +3 Mountain Climbers (L+R=1) ...

In Gym Strength: Split Jerks6x3 Ascending Metcon: Annie Gets an OHS50*40*30*20*10*Double UndersAB Mat Sit-ups* =10 OHS 95/65 At Home Metcon: 50-40-30-20-10LungesSit-upsLateral Hops ...

In Gym Metcon: 7 Rounds (14 Minutes)Minute 1 Erg for CaloriesMinute 2 10 HR Push-ups*Score is CaloriesInto 7 minutes of:Max Power Cleans 155/105 (SRX 185/125)*Score is total reps in 7 minutes At Home Metcon: For Time:100 HR Push-ups100 Odd Object Full Cleans100 Mountain Climbers (L+R=1)100 Flutter Kicks (L+R=1)*Partition as you...

In Gym Metcon: 6 x 3:30 Rounds1:30 Rest Between eachOdd Rounds200m Run15 Front Squats 135/95Max BurpeesEven Rounds200m Run20 DB SnatchesMax Burpees*Score is Burpees At Home Strength: TGU’s10 each side Metcon: AMRAP 12 minutes30 Double Unders (2-1) or Double taps20 Renegade Row and Passes10 Jump Squats ...

In Gym Strength: StrengthEMOM 12 Minutes3 Snatch Grip Deadlifts Metcon: AMRAP 9 minutes  6 Clungers 50/3512 Box Jumps 24/20 At Home Monday - July 06, 2020 Strength: Tabata Backpack SquatsFill a backpack with as much (or as little) weight as you can then::20 work :10 Rest x 8 rounds Metcon: Run 15 Minutes from your...

In Gym Strength: Every :45 on the :45 for 6 minutes1 Strict Press+2 Push Press+3 Push Jerks Metcon: *21*15*9*Sit-upsBox Jumps* = 400m run At Home Skill: 5 RoundsFor time:2 Burpees5 Mountain Climbers (L+R=1) Metcon: 21 - 15 - 9Squat JumpsHR Push-upsRest 2 minutes21 - 15 - 9Squat JumpsRenegade Rows (L+R=1) ...

In Gym Strength: Against a 12 minute clock400m Farmers CarryMax Weight with 6 or less drops*Score is Weight carried divided by drops or survival… Metcon: 40 cal erg of choice30 D-ball cleans 50/3020 D-ball box stopovers 50/30 20”/16”40 Strict Box HSPU’s20 D-ball box stopovers 50/30 20”/16”30 D-ball cleans 50/3040...

No Saturday Workout this week - Enjoy the 4th! In Gym Metcon: AMRAP 10 Minutes10-1 Descending LadderPull-upsCals on Bike5+ minutes restAMRAP 10 Minutes10-1 Descending LadderDeadlifts 225/155Bar facing burpee*In both AMRAPS if you make it through 1’s start back at 10’s** Score is total reps At Home Strength: Tempo Front Squats 3//3x(thats...

In Gym Strength: Warm up Thruster Metcon: 1K Row10 Thrusters 95/65800m Row8 Thrusters 115/75600m Row6 Thrusters135/95400m Row4 Thrusters155/105200m Row2 Thrusters185/125*SRX start 135/95 tier add 205/145 & 225/155**30 min cap*** If under 20 min. row for bonus Cals to 20 min At Home Metcon: 2 Rounds:For time:50 Box Jumps (or Stair step-ups)40 Situps 30...

In Gym Strength: E90 on 90 for 9 Minutes1 Power clean + 1 Full Clean + 1 Front Squat + 1 Hang cleans + 1 Hang Full clean + 1 Front Squat Metcon: AMRAP 13 Minutes  5 V-ups10 HR Push-ups  5 V-ups10 Barbell Rows 75/55(can be 10 Renegade Rows...