1.12.2020Back Squat (3-3-max 80%)Metcon (AMRAP - Rounds and Reps)16 min amrap 7 T2B 9 Jumping Squats 45/35 14 KB Snatch 53/35

1.11.2021Push Press (3-3-max 80%)Metcon (Time)21-15-9 Thrusters 75/55 (rx+) 95/65 Bar Facing BurpeesBonus Abs3x 10 GHD Sit Ups 10 Ab Wheel 10 Windshield Wipers

1.20.2021Bench Press (3x8)Metcon (Time)7 RFT 10 Box Jumps 24/20" 1 Rope Climb 10 min capMetcon (Calories)10 min max caories bike, row or ski

1.9.2021EMOMSKILL WORK 6 min EMOM 2 Snatch Pull 2 Hang Power Snatch 2 Snatch balance 1 Full SnatchSnatch (4x2 75%)Metcon (Time)6 Rounds for time 30 Double Unders 12 DB Snatch 12 DB Thrusters 12 DB [...]

1.8.2021Hansen (Time)5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-ups In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan. IF YOU HAVE NOT BEEN DOING [...]

1.7.2021Shoulder Press (5-5- max 75%)Tabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the [...]