4.22.2021Metcon (AMRAP - Rounds and Reps)4 min amrap 2 min rest 10 wall balls 20/14 10 med ball cleans Metcon (AMRAP - Rounds and Reps)4 [...]

4.21.2021Accessory Work3x 30 Ft Death March 6 each bulgarian split squat 6 each side lunge 10 banded squatsMetcon (AMRAP - Rounds and Reps)18 min amrap [...]

4.20.2021Shoulder Press (2x20 55-60%)Metcon (Time)4 RFT row/bike/ski 20 calories 15 Box Jumps 24/20" 10 S2OH 75/55 + 95/65

4.19.2021EMOM6 min EMOM - 40% 1rm C&J power clean push jerk hang clean push jerk full clean Split JerkMetcon (Weight)Complex 5xs - record heaviest hang [...]

4.18.2021Accessory Work3x 5 each leg single leg RDL 5 each Bulgarian split squat 5 each side lunge 8 sumo goblet squat 3x 3 plyo pull [...]

4.17.2021Sumo Deadlift (5@75%, 3@85%, max @ 95%)#OllieStrong (AMRAP - Rounds)5 x 3 min amrap w/1 minute rest Score Full Rounds 3 Deadlift 155/105 + 185/125 [...]

4.16.2021Metcon (AMRAP - Rounds and Reps)40 min amrap 50 Air Squats 25 Push Ups 25 Box Jumps 24/20" 50 Mountain Climbers 50 Walking Lunge 50 [...]

4.15.2021Accessory Work2x4 ATYW 2x8 banded pull apartsNate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor [...]

4.14.2021Shoulder Press (5@75%, 3@85%, max @ 95%)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Front Rack Reverse Lunge 65/45 + 95/65 Hollow Rock SDLHP

4.13.2021Skill WorkSnatch 6 min EMOM 40% 1RM Snatch 1 snatch pull 1 high hang snatch 1 hang snatch 1 power snatch 1 Full snatch Then [...]