8.4.2021Warm-upGreen Band stretch using rig for hips 400 m run empty bar: 10 back squats 10 good mornings 10 stiff leg DL 10 Sumo Deadlift high pullsSumo Deadlift (5x4 75%)Metcon (Time)4 RFT 15 Deadlift 185/125 [...]

8.3.2021Back Squat (5x4 75%)Accessory Work3x5 each Bulgarian Split Squat, weighted bridge - single legFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups

8.2.2021Have you signed up for the Clean & Jerk Clinic? 8/21 8-10amWarm-up200 m run 50 ft: high knees, butt kickers, bear crawl, samson stretch 10 each pvc: pass thru, around the world, OHS, GM, leg [...]

8.1.2021Warm-up400 m run pvc - 10 each pass through GM Overhead Squat Front Rack stretch - hold 20- 30 seconds each arm while moving pipe down towards elbowAccessory Work3x 5 ATYW 8 Cuban Press 8 [...]

7.31.2021Warm-up5 min lacrosse ball - shoulders & traps with coach 10 of each - pvc pass thru OHS Around the world each direction GMPush Press (5x6 60%)Helen (Time)3 Rounds for time of: 400m Run 21 [...]

7.30.2021Warm-up2x 200 M Run 10 PVC Pass thrus 10 Good morning 10 OHS 10 Wall Balls 5 Burpees Metcon (AMRAP - Rounds and Reps)25 min amrap 5 thrusters 115/75 + 135/95 5 SDLHP 10 T2B [...]