7.17.2020Metcon (Time)4 RFT - 40 min cap 20 wall balls 20/14 20 Double Unders 20 KB snatch 35/26 (rx+) 53/35 20 sit ups 20 mountain [...]

7.16.2020Accessory Workzoom & at home 5x 8 HSPU 8 Front raise 8 arm circles forward 8 arm circles backwardsShoulder Press (5@ 70%, 5@ 75%, max [...]

7.15.2019Accessory Workzoom and at home wod: 3x10 hanstring curl 3x 20 glute bridge with 3 second pause on top 3x10 air squat with 5 second [...]

7.14.2020Accessory WorkZoom & equipment free 3x20 bicep curl superset tricep extension 3x20 alternating leg grabs superset heel tapsClean and Jerk (7x1 record heaviest)Metcon (Time)5 RFT [...]

7.13.2020Accessory WorkFor everyone 4x4 each leg bulgarian split squat single leg bridge - weighted front rack lungeMetcon (Calories)5 min amrap 2 minute rest Row/Bike/Ski erg [...]

7.12.2020Skill WorkRing Muscle Ups and/or HSPU practice Metcon (AMRAP - Rounds and Reps)4 - 4 minute amraps w/3 minute breaks pick up where you left [...]

7.11.2020Accessory Workzoom, at home, efw, etc 7x3 OHS with 4 sotts press at the bottom 10 sec hinge reach between setsOverhead Squat (3x8 60%)Metcon (Time)3 [...]

7.10.2020Metcon (AMRAP - Rounds and Reps)35 min amrap 15 front Squat (from the ground) 10 Push Press 200 M run 15 Deadlift (same bar) 10 [...]

7.9.2020Accessory Workzoom, no equipment, etc 5x 10 second DL hold 30 second stiff leg bridge 10 single leg romanian DL each leg 10 hamstring curlDeadlift [...]

7.8.2020Accessory Workat home workouts - zoom workouts - 3x2 with a stick 3 snatch pull 3 high hang snatch 3 snatch balance 7x5 full snatch [...]