7.13.2020Accessory WorkFor everyone 4x4 each leg bulgarian split squat single leg bridge - weighted front rack lungeMetcon (Calories)5 min amrap 2 minute rest Row/Bike/Ski erg [...]

7.12.2020Skill WorkRing Muscle Ups and/or HSPU practice Metcon (AMRAP - Rounds and Reps)4 - 4 minute amraps w/3 minute breaks pick up where you left [...]

7.11.2020Accessory Workzoom, at home, efw, etc 7x3 OHS with 4 sotts press at the bottom 10 sec hinge reach between setsOverhead Squat (3x8 60%)Metcon (Time)3 [...]

7.10.2020Metcon (AMRAP - Rounds and Reps)35 min amrap 15 front Squat (from the ground) 10 Push Press 200 M run 15 Deadlift (same bar) 10 [...]

7.9.2020Accessory Workzoom, no equipment, etc 5x 10 second DL hold 30 second stiff leg bridge 10 single leg romanian DL each leg 10 hamstring curlDeadlift [...]

7.8.2020Accessory Workat home workouts - zoom workouts - 3x2 with a stick 3 snatch pull 3 high hang snatch 3 snatch balance 7x5 full snatch [...]

7.7.2020Accessory Work4x9 HSPU 4x3 each hand Turkish Get upsPush Press (3x8 60%)Metcon (Time)7 RFT 6 Power Cleans 6 Shoulder to Overhead 8 Burpees over the [...]

7.6.2020Accessory Work3x8 Romanian Deadlift 3x12 Glute Bridge 3x12 superset Supermans Hollow RockFront Squat (3x8 60%)Metcon (AMRAP - Rounds and Reps)15 min amrap 100 meter farmers [...]

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