7.5.2020Split Jerk (7x1 record heaviest)Metcon (AMRAP - Reps)Tabata - using empty bar 1. push press 1 min break 2. jumping squat 1 min break 3. [...]

7.4.2020Back Squat (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)14 min amrap 12 front rack lunge 12 burpees 12 hang power snatch

7.3.2020Chelsea (AMRAP - Rounds and Reps)Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats

7.2.2020Accessory WorkZoom & Equipment Free wod 7x 5 seated tuck jump 12 hollow rocks 6 single leg bridge each leg1 rep Hang Squat Clean (7x1 [...]

7.1.2020Accessory Workzoom & equipment free wod 5x12 front raise tricep extensionShoulder Press (7x1 record heaviest)Metcon (Time)min 0-5 row 1000/800Metcon (Time)min 5-10 3 rft 10 Toes [...]

6.30.2020Accessory Work4x8 each side side lunge bulgarian split squat single leg romanian DL Weighted Glute Bridge 4x8 ATYT Wagon Wheel Weighted arm circlesGrace (Time)For Time: [...]

6.29.2020Accessory WorkZoom & equipment free wod in place of Deadlifts 4x 10 second isometric towel DL between sets 6 hinge reach 4x 30 second stiff [...]

6.28.2020Accessory Work3x 30 sec on 30 sec rest dumbbell press, superset 20 db high pulls Tabata Tricep Pull downs - band on rig Tabata Alternating [...]

6.27.2020Accessory WorkZoom, At home workout, anyone not doing strength portion 4x8 Hamstring Curls Romanian Deadlift Bulgarian SPlit SquatBack Squat (5x3 record heaviest)Metcon (AMRAP - Rounds [...]

6.26.2020Metcon (Time)Rise and Grind Partner Wod For time - 40 min Cap Both partners work at the same time, divide work however you want and [...]