12.12.2019Accessory Work4x30 seconds 1. handstand hold 2. hang from rig 3. Plank - rx+ weighted plank 4. calf raises against the wall 5. wall sitMetcon [...]

12.11.2019Shoulder Press (5@75%, 3@85%, max @ 95%)Metcon (4 Rounds for reps)Tabata 1. Bike - Calories 2. Sit Ups 3. Row - Calories 4. Wall Ball [...]

12.10.2019Front Squat (5@ 75%, 3@ 85%, max @ 95%)Metcon (Time)5 RFT 40 Double Unders 14 Front Rack Lunge 75/55 (rx+) 115/75 12 Bar Facing Burpees [...]

12.9.2019Skill Workpower clean 3x2 75% 2x2 85%Power Clean (2x1 95%)Metcon (AMRAP - Rounds and Reps)2 --> 5 min Amraps w/3 min break 10 Hang Squat [...]

12.8.2019Accessory Workband walking 3x 10 BD Glute Bridge 10 Lunge on Box 8 Snow Angels 8 lateral raiseMetcon (Time)2 RFT 30 Sit Ups 30 Push [...]

12.7.2019Back Squat (3 @ 70%, 3 @ 80%, max @ 90%)Metcon (AMRAP - Reps)3 min amrap 10 wall balls 20/14 10 med call cleans 2 [...]

12.6.2019Nate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate Hardy, [...]

12.5.2019Warm-uptabata handstand Pendlay Row (4x6)Metcon (AMRAP - Rounds)16 min emom 1. 6 HSQ, 6 S2OH 60% of C&J 2. 6/5 calorie bike, 6 burpees (rx+) [...]

12.4.2019Skill Worksnatch 3x3 HP 50% 3x3 OHS 60% 3x2 H squat 65% 3x2 Full 75%Snatch (full 3x1 85%)Metcon (Time)5 RFT 8 OHS 75/55 (rx+) 95/65 [...]

12.3.2019Deadlift (3@70%, 3 @ 80%, max reps 90%)Metcon (AMRAP - Reps)1:30 on 1:00 rest 4 KB Deadlift 53/35 (rx+) 70/53 4 feet farmers carry (score [...]