9.9.2021Warm-up200 m Row or Run Couch Stretch 30 Sec each side 10 red band Pass thru, OHS, GM, Single Arm shoulder press Empty Bar Clean & Power Clean technique Clean (4x4 75%)Metcon (AMRAP - Rounds [...]

9.8.2021Warm-up400 M run 50 ft bear crawl, soldier kick 10 PVC pass thru, OHS, Round the world Empty bar - 10 push pressPush Press (4x4 75%)Metcon (AMRAP - Rounds and Reps)21 Min Amrap 100 M [...]

9.7.2021Warm-up2xs 200 M run soldier kick, samson stretch 10 empty bar good morning, ohs, front squat - front rack mobilityFront Squat (4x4 75% )Metcon (AMRAP - Reps)4 min amrap 8 Burpees 10 KB Swings 35/26 [...]

9.6.20211 class 9:30amHotshots 19 (Time)6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunMetcon (Time)Scaled Hot Shots 19 6 RFT 15 Air Squats + 30 Squats 19 [...]

9.5.20211 class today 9:30amMobility15-20 minutes with coach Foam Roll Lacrosse Ball Banded StretchMetcon (AMRAP - Rounds and Reps)12 min amrap 12 Alt Dumbbell Snatch 35/20 12 each arm Bicep Curl 12 each arm Bent Over [...]

9.4.20211 class today 9amWarm-up200 m run 10 pvc - pass thru, OHS, GM, Leg kick Tabata Wall Balls Accessory WorkTabata Each Hammer Curls Red Band on Rig Tricep Pull Downs Anchored Sit ups 3x10 Bulgarian [...]