9.24.2020EMOM6 min EMOM 1 snatch pull 1 power snatch 1 OHS 1 Snatch Balance 1 Full Snatch Snatch (5x3 70-75%)Metcon (AMRAP - Rounds and Reps)11 [...]

9.23.2020Skill WorkTabata Double UndersMetcon (Time)12 RFT 4 power cleans 75/55 Rx+ 115/75 4 front squats 4 push jerksBonus Abs3 rounds 20 V Ups 15 Ab [...]

9.22.2020Accessory Work4x6 ATYW hinge reach prone shoulder press DB shoulder pressMetcon (Time)min 0-10 50-40-30-20-10 Double Unders Air SquatsMetcon (Time)min 10-20 50-40-30-20-10 Sit Ups Mountain Climbers

9.21.2020Deadlift (4x6 75-80%)Metcon (Time)min 0-4 row 500 MetersMetcon (Time)min 4-8 2 RFT 10 DL 185/105 Rx+ 225/155 10 Burpees over the barMetcon (Time)min 8-12 400 [...]

9.20.2020Clean and Jerk (4x2 90%)Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

9.19.2020Clean and Jerk (4x2 90%)Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

9.18.2020Metcon (AMRAP - Rounds and Reps)30 min amrap 5 power snatch 75/55 (rx+) 95/65 5 OHS 10 Calories Row/Bike/Ski 5 SDLHP 5 S2OH 10 inchworms

9.17.2020Front Squat (2 x 20 65%)Metcon (Time)For Time 1-2-3-4-5-6-7-8-9-10 Burpees over the bar Curls Hollow Rocks

9.16.2020Deadlift (2x20 65%)Metcon (Time)5 RFT 12 power cleans 75/55 (rx+) 115/75 12 KB Swings 53/35 (rx+) 70/53 12 GOblet Squats

9.15.2020Accessory Work5x5 pendlay rows snow angels prone behind neck shoulder press barbell hinge reachMetcon (AMRAP - Rounds and Reps)5 min amrap 6 T2B or V [...]