5.15.2022Mobilitylacrosse ball, foam roll hips - then hip stretchesStrengthSumo Squats - 2 sec pause at bottom. 3x5 increase weightMetcon (AMRAP - Rounds and Reps)11 min Amrap 8 SDLHP 75/55 (rx+ 95/65) 8 Thrusters 100 M [...]

5.14.2022Coach Lori's Birthday WodMetcon (Time)45 Hard Buy in - 14 burpees ----- 45 Overhead Squats 75/55 45 Jumping Pull ups 45 Med Ball Sit Ups 20/14# 45 Alternating Overhead Lunge 25/15# plate 45 Push Press [...]

5.13.2022Metcon (AMRAP - Rounds)30 min EMOM 1. 100 m Run (rx+ 200) 2. 12 box step ups 35/20" 24/20" (rx+ 50/35) 3. 20 Sit Ups (rx+ 20) 4. 12/10 cal bike (rx+ 53/35) 5. 20 [...]

5.12.2022Shoulder Press (5x5 increase wt)Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

5.11.2022Accessory Work5x5 each: Bulgarian Split Squat Single Leg RDL Banded Sissy Squat NordicsMetcon (Time)4 RFT 20 Wall Balls 20/14 (rx+ 30/20) 10 Burpee Box Jumps 24/20" (rx+ 30/24")

5.10.2022Snatch (5x5 squat snatch record heaviest)Metcon (AMRAP - Rounds and Reps)13 Min AMRAP 8 Power Snatch 75/55 (rx+ 95/65) 10 Push Ups 12 OH Lunge 16 Hollow rocks