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 [...]

7.17.2021Warm-up200 m run 50 ft soldier kicks 50 Ft Samson 50 Ft Side lunge 50 Ft Walking inch worm Empty bar - GM, OHSDeadlift (5@75%, 3@85%, max @ 95%)Metcon (AMRAP - Rounds and Reps)2xs thru [...]

7.16.2021Warm-up2xs 1 min bike, ski, row 50 ft samson stretch 50 Ft side lunge 10 Scapular pull upsMetcon (Time)8 Rounds for Time 10 Pull Ups 10 Cal row/ski/bike 10 Toes 2 Bar 100 M Run [...]

7.15.2021Warm-up400 M Run Red Band - OHS, GM, Pass Thru, single arm shoulder pressSkill WorkRope Climbs Advanced - Peg BoardMetcon (Time)For Time 800 M Run 50 Sit Ups + GHD 40 Push Ups 30 KB [...]