9.26.2021Hill Mile (Time)Hill Mile for Time4 min RESTHill 600 M for time (Time)hill 6003 min REST400m Run (Time)Max Effort 400m Run2 min REST200 meter run (Time)200 meter run for time1 min REST100 Meter Run (Time)100 [...]

9.25.2021Skill WorkCleans: 3x2 Hang Power Clean 60% 3x2 Hang Clean 70% 3x2 Power Clean 75% Clean (3x2 Full Clean 80%)Metcon (AMRAP - Rounds and Reps)15 min amrap 5 Knee on Box Push Ups Rx+ HSPU [...]

9.24.2021Metcon (Time)For Time Complete in any order you'd like- just make sure one movement is complete before moving on to the next movement. 100 Hang Power Cleans 75/55 rx+ 115/75 90 Jump Rope Singles Rx+ [...]

9.23.2021Shoulder Press (5@75%, 5@80%, max @ 85%)Metcon (AMRAP - Rounds)20 min EMOM 1. 7 Pull Ups & 5 Burpees 2. 12 cal row/bike/ski RX+ 15/12 3. 5 DB Cleans, 8 DB Renegade Row 30/20 rx+ [...]

9.22.2021Warm-upDynamic Bands Front Squat (5@75%, 5@80%, Max @ 85%)The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclespartial [...]

9.21.2021Warm-up20 calorie row pvc 10 each: pass thru, OHS, GM, leg kicks, round the worldAccessory Work10-9-8-7-6-5-4-3-2-1 Box Push Up Box Dips Tabata Hammer Curls 3x10 Bent Over Row each side 3x10 Bulgarian Split Squat each [...]