6.14.2021Warm-up400 m row or run 10 pvc pass thrus good morning OHS round the world each direction 30 second couch stretch each side length of gym soldier kick length of gym samson stretchOverhead Squat (7x1 [...]

6.13.2021Accessory Work3x each leg 5 bulgarian split squat 5 Sissy Squat 5 Curtsey Squat 5 single leg Romanian DL 5 Weighted single leg bridge Metcon (AMRAP - Rounds and Reps)5 min amrap 6 Toes to [...]

6.12.2021Accessory Work3x 5ATYW 8 Cuban Press 5 Prone Press 5 each hand Inverted KB PressMetcon (Time)5 RFT 15 Thrusters 75/55 + 95/65 20/17 Row/Bike/Ski calories

6.11.2021Nutts (Time)10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30" 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# Plate In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in [...]

6.10.2021Clean and Jerk (6x3 record heaviest 1x3)Metcon (AMRAP - Rounds and Reps)3xs 3 min work 2 minute rest. pick up were you left off 5 Ring Dips 10 KB Snatch 35/26 + 53/35 10 KB [...]

6.9.2021Push Press (6x3 record heaviest 1x3)Metcon (Time)7 RFT 6 DB C&J 2 dumbbells 30/20 + 50/35 8 renegade rows 10 Front Rack Lunge 100 M Run