5.9.2021Happy Mother's Day!Metcon (AMRAP - Reps)4 min on, 4 min rest 1,1,2,2 1. Back Squat & muscle ups (bar and/or ring) maximum combined reps. 165/120 + 225/155 2. Deadlifts - same bar burpees max combined [...]

5.8.2021Push Press (3x7 60-65%)Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

5.7.2021Metcon (AMRAP - Rounds and Reps)25 min amrap 20 power cleans 75/55 + 95/65 20 S2OH 20 OH Lunge 20 Burpees over the bar 40 Wall Balls 80 Double Unders

5.6.2021Front Squat (3x7 60-65%)Metcon (AMRAP - Rounds and Reps)12 min amrap 3;3, 6;6, 9;9, 12;12 and so on Thrusters 75/55 + 115/75 Toes 2 Bar

5.5.2021400m Run (Time)Max Effort 400m Run2 min rest - then 2nd one400m Run (Time)Max Effort 400m Run2 min rest then 3rd and final400m Run (Time)Max Effort 400m RunMetcon (AMRAP - Reps)2 min work 2 min [...]

5.3.2021Accessory Work3x 5 ATYW 8 lateral raises 6 Cuban Press 8 Single arm DB RowMetcon (AMRAP - Rounds and Reps)17 min amrap 12 sdlhp 70/53 kb + 95/65 Barbell 12 burpee box jump 24/20" + [...]