6.22.2022Sumo Deadlift (3@80%, 3@85%, max @ 90%)Metcon (Time)60/50 Cal Buy in row/bike/ski 2 Rounds : 15 OHS 75/55 (rx+ 95/65) 20 Burpees 25 Wall Ball [...]

6.21.2022Front Squat (3@80%, 3@85%, max@90%)Metcon (AMRAP - Rounds and Reps)18 Min Amrap 12 Renegade Rows (2 DB) 30/20 (rx+ 50/35) 12 DB Snatch (1 DB) [...]

6.20.2022Shoulder Press (3@80%, 3@85%, Max @ 90%)Metcon (Time)8 RFT 6 Knees to Elbow 9 Push Jerk 75/55 (rx+ 115/75) 6 Box Jump Overs 24/20"

6.19.2022Happy Father's Day!Speedno measure 5x Sprint from Storage Driveway to hill 600M mark, walk backMetcon (AMRAP - Rounds and Reps)11 Min Amrap 4 Power snatch [...]

6.18.2022Accessory Work2x banded walking 10 forward, 10 back, 10 side 2 x10 Band Pull Aparts x10 DB Curls x10 French press x10 Lateral raises Metcon [...]

6.17.2022Holbrook (10 Rounds for reps)10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-Minute In honor of U.S. Army Captain Jason [...]

6.16.2022Push Press (5@75%, 5@80%, max @ 85%)Metcon (Weight)16 min EMOM 1. 4 shoulder press 4 Push Press, 4 Push Jerk 2. 10/8 cal row (rx+ [...]

6.15.2022Back Squat (5@75%, 5@80%, max @ 85%)Metcon (Time)4 RFT 200 M Run 5 Manmakers 30/20 (50/35) 1 min rest Manmaker - push up, row, push [...]

6.14.2022Accessory Work4x6 DB Press 6 Zottman Curl 4 ATYWMetcon (Time)5 RFT 2 Wall Walk 10 Shoulder to Overhead 95/65 (rx+ 135/95) 10 Burpees over the [...]

6.13.2022Sumo Deadlift (5@75%, 5@85%, max 90%)Metcon (AMRAP - Rounds and Reps)3xs 2 min work 1 min rest 8 Sumo DL High Pull 75/55 (rx+ 95/65) [...]