8.7.2021Warm-upFoam Roll with Coach!EMOM 2 snatch pull 2 Hang POwer Snatch 2 OHS 2 Power Snatch 1 Full SnatchMetcon (AMRAP - Rounds and Reps)15 Min Amrap 15 Power Snatch 75/55 + 115/75 30 Double UndersMobility2 [...]

8.6.2021Things Fall Apart (AMRAP - Rounds)30 min EMOM min 1 - 1 Strict Round of Cindy mn 2 - 15/12 calorie row min 3 - 12/9 calorie bike min 4 - 15 kb swings 53/35 [...]

8.5.2021Warm-up2 rounds 10 cal bike - rotate on bikes 50 ft samson, alternating side lungeAccessory Work3x12 Back Ext Bird Dog GHD Sit Ups Hollow Rock 4x6 each arm - DB PressMetcon (AMRAP - Reps)5 min [...]

8.4.2021Warm-upGreen Band stretch using rig for hips 400 m run empty bar: 10 back squats 10 good mornings 10 stiff leg DL 10 Sumo Deadlift high pullsSumo Deadlift (5x4 75%)Metcon (Time)4 RFT 15 Deadlift 185/125 [...]

8.3.2021Back Squat (5x4 75%)Accessory Work3x5 each Bulgarian Split Squat, weighted bridge - single legFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups

8.2.2021Have you signed up for the Clean & Jerk Clinic? 8/21 8-10amWarm-up200 m run 50 ft: high knees, butt kickers, bear crawl, samson stretch 10 each pvc: pass thru, around the world, OHS, GM, leg [...]