7.29.2021Warm-up400 m run or row 10 each side inverted KB Press 10 banded pull aparts 10 banded Good Mornings 10 Banded Pass ThrusFront Squat (5x6 [...]

7.28.2021Warm-up50 ft samson 50 ft bear crawl 50 ft side lunge 50 ft soldier kickAccessory Work3x Banded Walking Side Lunge 8 Banded Sissy SquatSpeed5x200 M [...]

7.27.2021Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops [...]

7.26.2021Warm-up200 m run Tabata Wall BallsSkill WorkRope Climb Progressions, footing, Grip, etc. Accessory Work3x6 DB press DB Pull Over DB CurlMetcon (AMRAP - Rounds and [...]

7.25.2021Warm-up50 ft soldier kick 50 ft side lunge 400 m run empty bar 10 GM, 10 Stiff lef deadliftsDeadlift (3x12 65%)Metcon (AMRAP - Rounds)12 min [...]

7.24.2021Warm-upcouch stretch - 30 sec each side 400 m run or row 10 empty bar good mornings, 10 empty bar back squats with 3 sec [...]

7.23.2021Warm-up200 m row empty bar 10 reps of each movement Metcon (AMRAP - Rounds and Reps)partner barbell Medley 35 min amrap 75/55 Done in order, [...]

7.22.2021Warm-up50 ft soldier kick, side lunge, bear crawl, burpee broad jumpStrengthOHS - pause squats 3x3 with 6 second pause - build to heavy setAccessory Work3x6 [...]

7.21.2021Warm-up400 m run 10 each: pvc Pass thru, OHS, GM, Leg kicks 50Ft Samson stretch, 50 ft bear crawlAccessory Work3 rounds 5 ATYW 12 Band [...]

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 [...]