7.29.2021Warm-up400 m run or row 10 each side inverted KB Press 10 banded pull aparts 10 banded Good Mornings 10 Banded Pass ThrusFront Squat (5x6 60%)Metcon (Time)5 RFT 6 Squat Cleans 75/55 + 115/75 6 [...]

7.28.2021Warm-up50 ft samson 50 ft bear crawl 50 ft side lunge 50 ft soldier kickAccessory Work3x Banded Walking Side Lunge 8 Banded Sissy SquatSpeed5x200 M RunMetcon (AMRAP - Reps)3x thru 1 min on 1 min [...]

7.27.2021Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat [...]

7.26.2021Warm-up200 m run Tabata Wall BallsSkill WorkRope Climb Progressions, footing, Grip, etc. Accessory Work3x6 DB press DB Pull Over DB CurlMetcon (AMRAP - Rounds and Reps)17 min amrap 14 DB Cleans 7 Ring Push Ups [...]

7.25.2021Warm-up50 ft soldier kick 50 ft side lunge 400 m run empty bar 10 GM, 10 Stiff lef deadliftsDeadlift (3x12 65%)Metcon (AMRAP - Rounds)12 min E2MOM (every 2 minutes on the minute) 8 Hang Power [...]

7.24.2021Warm-upcouch stretch - 30 sec each side 400 m run or row 10 empty bar good mornings, 10 empty bar back squats with 3 sec pause at the bottomBack Squat (3x12 65%)Metcon (Time)4 RFT 4 [...]