12.8.2019Accessory Workband walking 3x 10 BD Glute Bridge 10 Lunge on Box 8 Snow Angels 8 lateral raiseMetcon (Time)2 RFT 30 Sit Ups 30 Push Ups 30 Pull Ups 30 Grasshoppers 30 Single DB Box [...]

12.7.2019Back Squat (3 @ 70%, 3 @ 80%, max @ 90%)Metcon (AMRAP - Reps)3 min amrap 10 wall balls 20/14 10 med call cleans 2 minute rest 3 min amrap 5 thrusters 75/55 rx+(115/75) 5 [...]

12.6.2019Nate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in [...]

12.5.2019Warm-uptabata handstand Pendlay Row (4x6)Metcon (AMRAP - Rounds)16 min emom 1. 6 HSQ, 6 S2OH 60% of C&J 2. 6/5 calorie bike, 6 burpees (rx+) 8/6, 8/8 3. 6 P Clean, 6 FS 4. 6/5 [...]

12.4.2019Skill Worksnatch 3x3 HP 50% 3x3 OHS 60% 3x2 H squat 65% 3x2 Full 75%Snatch (full 3x1 85%)Metcon (Time)5 RFT 8 OHS 75/55 (rx+) 95/65 20 Double Unders 8 Power Snatch 20 Sit Ups

12.3.2019Deadlift (3@70%, 3 @ 80%, max reps 90%)Metcon (AMRAP - Reps)1:30 on 1:00 rest 4 KB Deadlift 53/35 (rx+) 70/53 4 feet farmers carry (score 4 DL + 1 (4 ft) = 5 reps -- [...]