6.30.2022Skill WorkRope ClimbMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 100 M Run 30 DB Walking Lunge 20/10 (rx+ 35/20) 2 Rope Climbs (rx+ legless) [...]

6.29.2022Push Press (5@75%, 3@85%, max @ 95%)Metcon (Time)For Time 500 M Row 40 Jumping Lunge 30 KB Swings 35/26 (rx+ 53/35) 20 KB Snatch 10 [...]

6.28.2022Skill Work6 min EMOM 1 Clean pull - 50% 1 power clean 1 hang squat clean 1 squat cleanClean (5@75%, 3@85%, 3x1 @ 95%)Metcon (Weight)12 [...]

6.27.2022Warm-upSumo Back Squat 3x5 50-65% of Back SquatBack Squat (5@75%, 3@85%, max @ 95%)Metcon (Time)10-9-8-7-6-5-4-3-2-1 SDLHP 75/55 (rx+ 95/65) Chest 2 Bar Pull Ups

6.26.20228:30am ONLY todayMetcon (Weight)6 min EMOM 1 Power Snatch 50% 1rm snatch 1 Snatch Balance 1 Hang Squat Snatch 1 Full SnatchSnatch (4x2 full snatch [...]

6.25.2022Tomorrow, Sunday 6/26 - 8:30am ONLYSkill WorkRope ClimbsMetcon (AMRAP - Reps)5 Min Max Rope Climbs 2 min RestMetcon (Calories)5 min max cal bike 2 min [...]

6.24.2022Bradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In honor of U.S. Army First Lieutenant Brian [...]

6.23.2022MobilityBanded Shoulders & HipsMetcon (Time)6 RFT 100 M Run 5 C&J 95/65 (rx+ 135/95) 6 burpee box jump 24/20"Bonus Abs4x10 - 20 GHD Sit Ups

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) [...]