Wednesday - May 22, 2019   Strength: Back Squat 20 RM (at least 2 attempts)   Accessory Strength: 3x10 Weighted Hip Extensions    Metcon :  3 Rounds for Time: Run 400m 20 Wallball 20/14 15 Burpees    ...

        Tuesday - May 21, 2019   Metcon: For Time: 50 Double Under 50 Sit-ups   6 Barbell Thrunges 135/95 40 Double Unders 40 T2B   6 Barbell Thrunges 135/95 30 Double Unders 30 Sit-ups   6 Barbell Thrunges 135/95 20 Double Unders 20 T2B   6 Barbell...

    Friday - May 17, 2019   Strength: Pistol & HSPU practice   Metcon: Against a 14 minute clock 2-4-6-8-10-etc Pistols L+R=1 HSPU 200m Run or 250m row after each round   Saturday - May 18, 2019 08:45 - Doors Open 09:00 - Workout 10:00 - Open Gym   Sunday - May 19, 2019 ...

    Thursday - May 16, 2019   Strength: Banded Pull Work   Metcon: Partner Workout Against a 30 minute Clock P1 200m Farmers Carry (or 2 laps of gym if raining) P2   5 D-Ball over shoulder 80/50 10 Plyo Push-ups   5 “peg Board Moves” (SRX 1 Ascent/descent) (Scale is Bar...

      Wednesday - May 15, 2019   Strength: Back Squat 5x3 @ 85% 3 x 125’ DB Walking RDL’s AHAP   Metcon :  AMRAP 10 20 Thrusters 95/65 20 T2B (or GHD Situps) 20 Full Cleans 95/65 20 C2B    ...

    Tuesday - May 14, 2019   Metcon: 25 Bar Facing Burpees Row 2,000m 25 Bar Facing Burpees Bike 3 miles 25 Bar Facing Burpees 8 minute AMRAP 150' Plate push 150' D-Ball Carry 150' medball Bear crawl 150' Plate OH walking Lunge  ...

    Monday - May 13, 2019   Strength: Barbell Strict Press 5x4 Superset with: 16 DB JM Press AHAP 16 Side laying DB Rear Delt Raises   Metcon :  3 Rounds 15 Deadlifts 225/155 30 Hang Full Snatches 45/35 60 Double Unders *18 minute cap    ...

[caption id="attachment_17264" align="aligncenter" width="680"] What do you see???[/caption]     Friday - May 10, 2019   Strength: EMOM 8 2 Snatch Pulls 1 Full Snatch Ascending if possible   Metcon: 10 Minute AMRAP 10 L Arm DB Bent Rows 50/35 10 Goblet Squats 50/35 10 R Arm DB Bent Rows 50/35 10...

[caption id="attachment_17258" align="aligncenter" width="773"] HeHeHe[/caption]     Thursday - May 09, 2019   Strength: Banded Pull Work   Metcon: 8 Rounds (SRX 10 Rounds) 1 Plate Push 45/25 2 Burpee PVC Pinwheels 20/16 3 Strict HSPU 4 Double KB Swings 53's/35's 5 Double KB Front Rack Step-ups 53's/35's * 30 minute cap    ...