1.24.2021Deadlift (5 @ 75%, 3 @ 80%, max @ 85%)Bench Press (5x5 75-80%)500m Row (Time)Max Effort 500m Row500 m Ski Erg (Time)

1.23.2021Back Squat (5 @ 75%, 3 @ 80%, Max @ 85%)Metcon (AMRAP - Rounds and Reps)7 min amrap 5 box jumps 24/20" (rx+) 30/24" 3 [...]

1.22.2021The Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A [...]

1.21.20201Skill WorkRope ClimbsMetcon (Calories)4 min amrap Row for Calories 1 min restMetcon (AMRAP - Reps)4 min amrap Rope Climbs 1 min restMetcon (AMRAP - Reps)4 [...]

1.20.2021Accessory Work3x 8 banded leg extensions 8 Knee to floor sissy squats 6 bulgarian split squat 6 zottman Curls 8 Band Pull aparts 8 DB [...]

1.19.2021Shoulder Press (5 @ 75%, 3 @ 85%, max @ 95%)Metcon (Time)3 RFT 40 Cal row/ski/bike 25 SDLHP KB 53/35 (rx+) 70/53 25 KB Swings [...]

1.18.2021Regular Schedule of Classes todaySnatch (5,5,3,3,1,1,1,1)Metcon (Time)3 RFT 20 Burpees 21 DB Snatch (1 DB) 50/35 12 DB Thrusters (2 DB)

1.17.2021EMOM6 min EMOM 2 Power Clean 2 Front Squat 1 Push Press 1 Push Jerk 1 Clean & JerkClean and Jerk (4x2 80%)Metcon (Weight)14 min [...]

1.16.2021Skill WorkRowing Kettlebells Double UndersMetcon (Calories)5 min row for calories 2 min restMetcon (AMRAP - Rounds and Reps)5 min amrap 6 KB Snatch 35/25 (rx+) [...]

1.15.2021Crazy 8s (Time)Crazy 8s 8 Rounds For Time 8 Pull Ups 8 Box Jumps 8 WB 20/14 8 Push Ups 8 Alt Lunges 8 Ring [...]