7.9.2022Front Squat (5@40%, 5@50%, 5@60%, 2 sec down 2 sec hold)Overhead Squat (5@40%, 5@50%, 5@60%, 2 sec down 4 sec hold)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Toes to Bar 1-2-3-4-5-6-7-8-9-10 DB Front Squat 30/20 (rx+ 50/35)10 Toes [...]

7.8.2022Things Fall Apart (AMRAP - Rounds)30 min EMOM min 1 - 1 Strict Round of Cindy mn 2 - 15/12 calorie row min 3 - 12/9 calorie bike min 4 - 15 kb swings 53/35 [...]

7.7.2022Repeat of 6.13.2022 Look back to see your improvements!Sumo Deadlift (5@75%, 5@80%, max 85%)Metcon (AMRAP - Rounds and Reps)3xs 2 min work 1 min rest 8 Sumo DL High Pull 75/55 (rx+ 95/65) 8 front [...]

7.6.2022Accessory Work3x5 Single Leg RDL Bulgarian Split Squat Banded Sissy Squat 3x 5 Cuban Press 5 Inverted KB Press 12 Face PullsMetcon (AMRAP - Rounds and Reps)19 min Amrap 100/80 Cal - row/bike/ski 50 KB [...]

7.5.2022Split Jerk (Build to 1rm drop 20% 3x2)Metcon (AMRAP - Rounds and Reps)13 min Amrap 3 Squat Clean & Jerk 115/75 (rx+ 155/105) 6 Burpees over bar 9 Deadlifts 12 Grasshoppers

7.4.2022Happy 4th of July! 1 class today, 9am with coach Rodel!Metcon (Time)For Time 800 M Run 50 Wall Balls 20/14 100 Double Unders 50 Push Ups 100 Sit Ups 50 Dumbbell Snatch 30/20 (rx+ 50/35) [...]