1.21.20201Skill WorkRope ClimbsMetcon (Calories)4 min amrap Row for Calories 1 min restMetcon (AMRAP - Reps)4 min amrap Rope Climbs 1 min restMetcon (AMRAP - Reps)4 [...]

1.20.2021Accessory Work3x 8 banded leg extensions 8 Knee to floor sissy squats 6 bulgarian split squat 6 zottman Curls 8 Band Pull aparts 8 DB [...]

1.19.2021Shoulder Press (5 @ 75%, 3 @ 85%, max @ 95%)Metcon (Time)3 RFT 40 Cal row/ski/bike 25 SDLHP KB 53/35 (rx+) 70/53 25 KB Swings [...]

1.18.2021Regular Schedule of Classes todaySnatch (5,5,3,3,1,1,1,1)Metcon (Time)3 RFT 20 Burpees 21 DB Snatch (1 DB) 50/35 12 DB Thrusters (2 DB)

1.17.2021EMOM6 min EMOM 2 Power Clean 2 Front Squat 1 Push Press 1 Push Jerk 1 Clean & JerkClean and Jerk (4x2 80%)Metcon (Weight)14 min [...]

1.16.2021Skill WorkRowing Kettlebells Double UndersMetcon (Calories)5 min row for calories 2 min restMetcon (AMRAP - Rounds and Reps)5 min amrap 6 KB Snatch 35/25 (rx+) [...]

1.15.2021Crazy 8s (Time)Crazy 8s 8 Rounds For Time 8 Pull Ups 8 Box Jumps 8 WB 20/14 8 Push Ups 8 Alt Lunges 8 Ring [...]

1.14.20201Accessory Work3x 4 ATYW 6 Lateral Raise 6 Front Raise 6 single arm DB Press each side 6 Prone PressMetcon (AMRAP - Rounds and Reps)9 [...]

1.13.2021Deadlift (3-3-max 80%)Metcon (Time)5 RFT 12 deadlift 115/75 (rx+) 135/95 6 HPC 50 Mtn Climbers

1.12.2020Back Squat (3-3-max 80%)Metcon (AMRAP - Rounds and Reps)16 min amrap 7 T2B 9 Jumping Squats 45/35 14 KB Snatch 53/35