1.5.2022Skill WorkRing Muscle Up PistolsMetcon (AMRAP - Rounds and Reps)17 min Amrap 3 Muscle Ups 7 DB Hang Power Cleans 50/35 10 PistolsMetcon (AMRAP - Rounds and Reps)SCALED 17 min AMRAP 6 Pull Ups 6 [...]

1.4.2022Warm-up400m run red band 10 each - pass thru, ohs, pull apart, single arm shoulder press Bring Sally Back Squat - because it's fun - and you love it - and now you're warmed upShoulder [...]

1.3.2022regular scheduleWarm-up200 meters 3 inch worms 50 ft burpee broad jump 50 ft samson Tabata Wall BallsClean and Jerk (to heavy single drop20% 3x3)Metcon (AMRAP - Rounds and Reps)10 min amrap 10 SDLHP 75/55 (rx+ [...]

1.2.20221 class today 9:30amMetcon (Time)Hill 600 Buy In 8 Rounds 8 hang squat cleans 75/55 (rx+ 115/75) 8 HSPU 12 Front Rack Lunge Buy out Hill 600 MMetcon (Time)Ab Metcon 4 RFT 10 Hollow Rocks [...]

1.1.2022Happy New Year! 9:00am class todayDeadlift (5@75%, 5@85%, max 95%)Metcon (AMRAP - Reps)2 xs thru list 2 min work, 1 min rest 1. Row/Bike/ski for cal. 2. amrap: 5 T2B, 10 Push Ups, 15 Squats [...]

12.31.20219:30 & 10:30 am todayWarm-upMax Out Day - let's get warm 400 m run or row 10 PVC pass thru, OHS, GM, Leg kicks, around the world 10 scapula pull ups - extra stretching for [...]