4.21.2021Accessory Work3x 30 Ft Death March 6 each bulgarian split squat 6 each side lunge 10 banded squatsMetcon (AMRAP - Rounds and Reps)18 min amrap 7 pull ups + C2B 10 Pistols 7 DB Hang [...]

4.20.2021Shoulder Press (2x20 55-60%)Metcon (Time)4 RFT row/bike/ski 20 calories 15 Box Jumps 24/20" 10 S2OH 75/55 + 95/65

4.19.2021EMOM6 min EMOM - 40% 1rm C&J power clean push jerk hang clean push jerk full clean Split JerkMetcon (Weight)Complex 5xs - record heaviest hang clean power clean full clean Jerk Metcon (Time)For Time 40 [...]

4.18.2021Accessory Work3x 5 each leg single leg RDL 5 each Bulgarian split squat 5 each side lunge 8 sumo goblet squat 3x 3 plyo pull apart 10 up 10 down 8 plyo archer pulls each [...]

4.17.2021Sumo Deadlift (5@75%, 3@85%, max @ 95%)#OllieStrong (AMRAP - Rounds)5 x 3 min amrap w/1 minute rest Score Full Rounds 3 Deadlift 155/105 + 185/125 6 Ring Rows 9 DB Push Press 30/20 + 50/35 [...]

4.16.2021Metcon (AMRAP - Rounds and Reps)40 min amrap 50 Air Squats 25 Push Ups 25 Box Jumps 24/20" 50 Mountain Climbers 50 Walking Lunge 50 Flutter Kicks 25 Sit Ups 25 Burpees 50 Jumping Jacks