4.13.2021Skill WorkSnatch 6 min EMOM 40% 1RM Snatch 1 snatch pull 1 high hang snatch 1 hang snatch 1 power snatch 1 Full snatch Then [...]

4.12.2021Front Squat (5@75%, 3@85%, max @ 95%)Metcon (AMRAP - Rounds and Reps)3x 2:30 work, 1:15 rest 6 Hang Power Cleans 75/55 (+) 115/75 4 Front [...]

4.11.2021EMOM6 min EMOM 1 High Hang Clean 1 Hang Clean 1 Power Clean 1 Push Jerk 1 Split Jerk 40% 1 RM C&J THEN C&J [...]

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 [...]

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 [...]

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 [...]

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 [...]

4.4.2021Happy Easter 1 class today 8amSergeant Barros (AMRAP - Rounds and Reps)12 min amrap 12 wall balls 20/14 12 KB Swings 53/35 12 KB Snatch [...]