4.6.2019Metcon (Weight)6 min emom 1 Snatch Pull 1 high hang Power Snatch 1 high hang full snatch 1 full snatch 50% 1 RMSnatch (7x1 record [...]

4.5.2019Metcon (AMRAP - Rounds and Reps)40 min amrap 200 M Run 20 Med Ball Cleans 20/14 200 m run 30 med ball cleans 200 m [...]

4.4.2019Shoulder Press (5,5,max 80%)Metcon (AMRAP - Reps)Tabata 1. Push Ups 2. Jumping Squats 45/35 3. Bicep Curl 45/35 4. LungesBonus Abs3x 20 Alternating leg grab [...]

4.3.2019Accessory Work4x50 ft death march 4x12 reverse hypers 4x8 each leg Bulgarian Split Squat 4x4 ITWY Rotate through, do not do all 4 sets in [...]

4.2.2019Front Squat (5,5,max 80%)Metcon (Time)3 Rounds For Time 400 M Run 20 Burpee Box Jump or Step Overs (step is still rx)

4.1.2019Deadlift (5,5,max 80%)Metcon (AMRAP - Rounds and Reps)3 - 2:30 min amrap, 1 min rest 8 hang power snatch 75/55 (rx+) 95/65 8 burpees over [...]

3.31.2019Warm-upTabata Wall Balls 20/14Accessory Work3xs 12 jumping pull up, slow eccentric straight into 2 wall climbs - brief rest between setsMetcon (AMRAP - Rounds and [...]

3.30.2019Skill Workback Squat Bail OutBack Squat (5x2 85-90%)Metcon (AMRAP - Rounds and Reps)5 min amrap 5 ring dips 5 push u ps 10 Sit Ups [...]

3.29.2019We did this 1.27.2017 - mark your improvementMetcon (Time)For time 50 KB Snatch 53/35 50 KB Rows 50 Goblet Squat 50 KB SDHP 50 kb [...]

3.28.2019Split Jerk (5x2 85-90%)Metcon (Time)min 0-5 2 Rounds Cindy Rx+) 3 roundsMetcon (Time)min 5-10 20 Curtis P Complex 75/55 (rx+) 115/75 Power clean, lunge, lunge, [...]