4.15.2021Accessory Work2x4 ATYW 2x8 banded pull apartsNate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate Hardy, who was killed Sunday [...]

4.14.2021Shoulder Press (5@75%, 3@85%, max @ 95%)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Front Rack Reverse Lunge 65/45 + 95/65 Hollow Rock SDLHP

4.13.2021Skill WorkSnatch 6 min EMOM 40% 1RM Snatch 1 snatch pull 1 high hang snatch 1 hang snatch 1 power snatch 1 Full snatch Then 5@ 75% 3@85%Snatch (2x1 85+%)Metcon (AMRAP - Reps)Tabata 1. Overhead [...]

4.12.2021Front Squat (5@75%, 3@85%, max @ 95%)Metcon (AMRAP - Rounds and Reps)3x 2:30 work, 1:15 rest 6 Hang Power Cleans 75/55 (+) 115/75 4 Front Squat 2 Burpees over the bar *pick up where you [...]

4.11.2021EMOM6 min EMOM 1 High Hang Clean 1 Hang Clean 1 Power Clean 1 Push Jerk 1 Split Jerk 40% 1 RM C&J THEN C&J 1x3 60% 1x2 70% 2x1 80%Clean and Jerk (3x1 85+ [...]

4.10.2021Accessory Work3x10 Band Walk, forward, back, side 3x10 Face Pull 5 ATYW 8 Lateral RaiseMetcon (AMRAP - Reps)3 min amrap max rope climb 2:30 rest 3 min amrap max cal row/bike/ski 2:30 min rest 3 [...]