8.6.2020Accessory WorkZoom & EFW 4x10 shoulder press with weighted object or DB in each hand 4x10 front raise 4x10 wagon wheelsPush Press (4x8 60%)Metcon (Time)min [...]

8.5.2020Accessory WorkZoom - EFQ with stick or empty bar - snatch drills 5x thru 2 - snatch pulls 2 - high hang power snatch 2 [...]

8.4.2020Accessory Workzoom & Equipment Free with a stick or pvc pipe 3x10 OHS using a weighted object 3x10 bicep curls bent over row Overhead Squat [...]

8.3.2020Accessory WorkFor everyone 4x 30 seconds on 30 seconds rest Handstand holds Skill work - Shoulder Taps Progression: plank position on knees, then toes then [...]

8.2.2020Deadlift (5@70%, 3@80%, max @ 90%)Metcon (AMRAP - Rounds and Reps)12 min amrap 16 jumping lunge 6 ring row 6 curls 45/35 (rx+) 75/55

8.1.2020Accessory Work3x max HSPU 6 Sotts press front rack 12 weighted arm circles each directionPush Jerk (5x2 80%)Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# [...]

7.31.2020Metcon (Time)For time - 35 min cap 600 m hill run 20 DB snatch 30/20 (rx+) 50/35 20 DB OH lunge 400 M run 20 [...]

7.30.2020Accessory Workzoom & EFW 4x6 curtsey squat bulgarian split squat each leg romanian Deadlift hamstring curlsBack Squat (5@70%, 3@80% max @90%)Metcon (Time)7 RFT - 14 [...]

7.29.2020Accessory WorkFor everyone 4x 6 ATYT 12 Supermans 6 Lateral Raise 6 Front RaiseMetcon (AMRAP - Reps)3x 1 min amrap, 1 min rest. 1,2,3,1,2,3,1,2,3 1. [...]

7.28.2020Accessory Workzoom and EFW 4x 6 Prone Snow angels 6 front raise 6 wagon wheel 6 HSPUShoulder Press (5 @ 70%, 3 @ 80%, max [...]