7.19.2020Accessory WorkZoom and at home 3x10 Bulgarian split squat each leg Stiff legged deadlift weighted pause squats - 3 second hold at the bottomDeadlift (5@ [...]

7.18.2020400m Run (Time)Max Effort 400m Runrest and repeat 3 times - record fastest timeMetcon (Time)min 0-4 Bike 50/40 caloriesMetcon (Time)min 4-8 for time 50 burpeesMetcon [...]

7.17.2020Metcon (Time)4 RFT - 40 min cap 20 wall balls 20/14 20 Double Unders 20 KB snatch 35/26 (rx+) 53/35 20 sit ups 20 mountain [...]

7.16.2020Accessory Workzoom & at home 5x 8 HSPU 8 Front raise 8 arm circles forward 8 arm circles backwardsShoulder Press (5@ 70%, 5@ 75%, max [...]

7.15.2019Accessory Workzoom and at home wod: 3x10 hanstring curl 3x 20 glute bridge with 3 second pause on top 3x10 air squat with 5 second [...]

7.14.2020Accessory WorkZoom & equipment free 3x20 bicep curl superset tricep extension 3x20 alternating leg grabs superset heel tapsClean and Jerk (7x1 record heaviest)Metcon (Time)5 RFT [...]

7.13.2020Accessory WorkFor everyone 4x4 each leg bulgarian split squat single leg bridge - weighted front rack lungeMetcon (Calories)5 min amrap 2 minute rest Row/Bike/Ski erg [...]

7.12.2020Skill WorkRing Muscle Ups and/or HSPU practice Metcon (AMRAP - Rounds and Reps)4 - 4 minute amraps w/3 minute breaks pick up where you left [...]

7.11.2020Accessory Workzoom, at home, efw, etc 7x3 OHS with 4 sotts press at the bottom 10 sec hinge reach between setsOverhead Squat (3x8 60%)Metcon (Time)3 [...]

7.10.2020Metcon (AMRAP - Rounds and Reps)35 min amrap 15 front Squat (from the ground) 10 Push Press 200 M run 15 Deadlift (same bar) 10 [...]