1.14.20201Accessory Work3x 4 ATYW 6 Lateral Raise 6 Front Raise 6 single arm DB Press each side 6 Prone PressMetcon (AMRAP - Rounds and Reps)9 [...]

1.13.2021Deadlift (3-3-max 80%)Metcon (Time)5 RFT 12 deadlift 115/75 (rx+) 135/95 6 HPC 50 Mtn Climbers

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 [...]

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 [...]

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 [...]

1.6.2021Front Squat (5-5- max 75%)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean 95/65 (rx+) 115/75 Ring Rows

1.5.2021Skill WorkRing Muscle Ups - progressions and practiceMetcon (AMRAP - Rounds and Reps)15 min Amrap 20 wall balls 1 Ring Muscle Up (each round add [...]