7.23.2021Warm-up200 m row empty bar 10 reps of each movement Metcon (AMRAP - Rounds and Reps)partner barbell Medley 35 min amrap 75/55 Done in order, divide reps how you see fit 100 OHS 90 DL [...]

7.22.2021Warm-up50 ft soldier kick, side lunge, bear crawl, burpee broad jumpStrengthOHS - pause squats 3x3 with 6 second pause - build to heavy setAccessory Work3x6 each leg bulgarian split squat single leg RDL Single leg [...]

7.21.2021Warm-up400 m run 10 each: pvc Pass thru, OHS, GM, Leg kicks 50Ft Samson stretch, 50 ft bear crawlAccessory Work3 rounds 5 ATYW 12 Band Pull Aparts 12 Skull Crushers 12 DB Curls 5 Sotts [...]

7.20.2021Warm-up200 M Run red band single arm shoulder press 12 each side 10 pass thru with band 5 inch worm Green band stretch on rig for shoulders Shoulder Press (3x12 65%)Metcon (Time)4 RFT 200 M [...]

7.19.2021Warm-up400 M run/row/ski 10 pvc: pass thru, OHS, GM, Leg kicks each side Couch stretch 30 sec each sideSkill Work6 min EMOM -45% 1RM (these are done for skill, not weight) 1 High Hang Clean [...]

7.18.2021Warm-upCouch Stretch 30 sec each side 50 ft soldier kick 50 Ft Burpee Broadjump Calf stretchMetcon (Time)1 block loop - down to home depot, take a right, up deerwood rd and back to gym approx [...]