7.31.2022Warm-upSnatch Complex - 6xs thru - going light and focusing on the technique 1 Muscle Snatch 1 Overhead Squat 1 Hang power Snatch 1 Snatch Balance 1 Full SnatchSnatch (4x3 85%)Metcon (AMRAP - Rounds)12 min [...]

7.30.2022SpeedRun 100 M Rest 30 seconds Run 200 M Rest 1 Min Run 400 M rest 2 Min Run 800 M rest 3 minutes Run Flat Mile --Under Metcon record TOTAL time for all above [...]

7.29.2022Whitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24'' / 20" 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14# In honor of Army Captain Dan Whitten, 28, of [...]

7.28.2022Deadlift (4x3 85%)Accessory WorkRomanian Deadlift 3x5 - with empty BarMetcon (AMRAP - Rounds and Reps)8 Min Amrap 3 Deadlift 225/155 (rx+ 315/220) 30 Double Unders

7.27.2022Push Jerk (4x3 85%)Metcon (Time)8 minutes to complete 10-9-8-7-6-5-4-3-2-1 Toes 2 Bar S2OH 75/55 (rx+ 115/75)Metcon (Time)at Minute 8 - you have 8 minutes to complete: 1-2-3-4-5-6-7-8-9-10 Bar Facing Burpees Sit Ups

7.26.2022Skill WorkTurkish Get UpDallas 5 (5 Rounds for reps)Five 5-minute AMRAPs in 29 minutes AMRAP from 0:00-5:00: Burpees AMRAP from 6:00-11:00: 7 Deadlifts (155/105 lb) 7 Box Jumps (24/20 in) AMRAP from 12:00-17:00: Turkish Get-Ups [...]