In Gym Strength: Push Jerks5x3 Ascending Metcon: FGB Style - 3 RoundsKB Swings 70/53 (R)Cals BikeKB Deadlift (2) 70’s / 53’sShoulder Touches (Push-up)Rest At Home Metcon: 100 Plate Sit ups100 Plate Step ups100 Bloomers100 Lateral Hops over plate100 Plate Squats100 Hand walks on/off plate (on/on, off/off = 1)*Partition as you like ...

In Gym Strength: Overhead Squat2-4-6-8-10 Metcon: Every 10 minutes for 3 Rounds20 GTOH 135/95250m Row20 Plate Sit-ups 35/25250m Row At Home Strength: Overhead SquatEither: warm up then2-4-6-8-10 RepsOr with broomstick/PVC5 sets of max reps Metcon: 8 x 100m sprintsSprint 100m walk back, got a hill, even better, sprint up walk down ...

Wednesday - June 24th, 2020 In Gym Metcon: AMRAP 10 Minutes 5 T2B10 Air Squats15 Double UndersRest 5 MinutesAMRAP 10 Minutes5 HSPU10 Wallballs 20/1415 Double Unders At Home Strength: Upside down timeAccumulate 4 minutes upside downThis could be in a handstand, a tripod, or kneeling on the ground with your head down. Metcon: 50-40-30-20-10Double...

In Gym: Strength/Skill: 800M Run1,000m Row800m Run Metcon: For Time 50 DB Push-ups40 DB Rows30 DB Squats20 DB Press10 Man Makers At Home Warm up 2 rounds  200m run10 Scap push ups10Air squats with 2 second pause Mobility Figure 4sPosterior capsule stretch Strength: one mile run Workout: 50 Push up 50 Air squat50 Shoulder touch (L+R=1)50 Hollow rocks ...

In Gym Strength: Push Press5x5 Metcon: Against a 9 minute clockReps Ascending by 1’sBurpee Box Jumps 24”/20”Thrusters 95/65 At Home Strength: Accumulate:30 V-ups30 Dips30 Good Mornings Metcon: Against a 11 minute clockReps Ascending by 1’sBurpee Box Jumps Broad jumps ...

In Gym Strength:40 Barbell Curls40 Barbell Rows20 Bradford Press Metcon: For Time:5 Rounds20 DB Snatch15/12 Cals on Bike  5 Evil Wheels At Home Metcon: For Time:Partition as you want80 KB or DB Swings 53/35 American80 KB or DB Snatches80 KB or DB SDHP’s1600m Run Are you doing AT HOME WORKOUTS? Do you have...

In Gym Strength: Deadlifts2-4-6-8-10 Metcon: Buy In - 50/40 Calorie Erg of choice10-20-30-20-10Medball CleansAbmat Sit-upsCash Out - 50/40 Erg of choice At Home Warm up: 2 rounds10 Pass Throughs10 Dislocates10 Good Morning200m Run Mobility: PVC Cross Overs:15-30 Seconds on each side Strength: Accumulate 4 min in reverse plank Metcon: 10-20-30-20-10Mt. Climbers (L+R=1)Heal touch sit upsLunges ...

In Gym Metcon: Partner Workout7 Rounds (each)P1 200m RunP2 AMRAP-pick-up where YOU leave off7 Hang Power Cleans 115/757 Pike Push-ups7 Devil Lunges At Home Metcon: 8 Rounds200m Run (or :30 out then return)8 Weightless Man-Makers**If you have weight for the Man-makers use it but reduce the reps to 5 ...

In Gym Strength: Full CleansFor 9 minutes 5 Reps every 90 Seconds Metcon: AMRAP 1530 Double Unders20 DB Push-up Rows 40/3010 DB Box Stepovers At Home Warm-Up: 3 Rounds6 lunge and twists9 Shoulder touches18 jumping jacks Mobility: Seal stretch Strength: Plank Walks:30 on :30 off for 6 rounds Metcon: 15-1 Descending LadderAb-mat Sit-upsAir Squats ...

Announcement: Saturday workout at 9:00AM Outside at the gym, sign-up on Triib! In Gym Strength: Strict Press5x3 Metcon: AMRAP 12 Minutes  5 Deadlifts at a “Light weight” for you  5 Bar Push-ups15 Double Unders At Home Strength: Pike Push-ups5 x MaxRest between sets as needed Metcon:   3 Rounds  5 Plank Walks10 Good Mornings20 Lateral...