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 [...]

4.9.2021Metcon (AMRAP - Rounds and Reps)25 min amrap 10 goblet squat 35/26 + 53/35 10 KB C&J 10 Pull Ups 5 Inch Worms 8 Power Snatch 75/55 + 95/65 5 HSPU

4.8.2021Metcon (Time)4 RFT 9 T2B 9 hang squat clean 65/45 + 95/65 18 wall balls 20/14Pendlay Row (3x8)Mobility15 min w coach

4.7.2021Sumo Deadlift (3@70%, 3@80%, max @ 90%)Metcon (AMRAP - Rounds and Reps)12 min amrap 1 wall walk 8 bar facing burpees 12 KB SDLHP 53/35 + 70/53

4.6.2021Back Squat (3@70%, 3@80%, max @ 90%)Metcon (Time)8 RFT 10 front rack lunge 75/55 + 115/75 5 Ring Rows 10 V - Ups

4.5.2021Push Press (3@70%, 3@80%, max @90%)Metcon (AMRAP - Rounds and Reps)2x 5 min amrap w/2 min rest 3 DB Push Jerk 30/20 + 50/35 5 db Hang Clean 7 Box Jumps *Pick up where you [...]