7.31.2021Warm-up5 min lacrosse ball - shoulders & traps with coach 10 of each - pvc pass thru OHS Around the world each direction GMPush Press (5x6 60%)Helen (Time)3 Rounds for time of: 400m Run 21 [...]

7.30.2021Warm-up2x 200 M Run 10 PVC Pass thrus 10 Good morning 10 OHS 10 Wall Balls 5 Burpees Metcon (AMRAP - Rounds and Reps)25 min amrap 5 thrusters 115/75 + 135/95 5 SDLHP 10 T2B [...]

7.29.2021Warm-up400 m run or row 10 each side inverted KB Press 10 banded pull aparts 10 banded Good Mornings 10 Banded Pass ThrusFront Squat (5x6 60%)Metcon (Time)5 RFT 6 Squat Cleans 75/55 + 115/75 6 [...]

7.28.2021Warm-up50 ft samson 50 ft bear crawl 50 ft side lunge 50 ft soldier kickAccessory Work3x Banded Walking Side Lunge 8 Banded Sissy SquatSpeed5x200 M RunMetcon (AMRAP - Reps)3x thru 1 min on 1 min [...]

7.27.2021Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat [...]

7.26.2021Warm-up200 m run Tabata Wall BallsSkill WorkRope Climb Progressions, footing, Grip, etc. Accessory Work3x6 DB press DB Pull Over DB CurlMetcon (AMRAP - Rounds and Reps)17 min amrap 14 DB Cleans 7 Ring Push Ups [...]