3.10.2020Snatch (5x2 80-85%)Metcon (AMRAP - Rounds)16 min emom 1. 12 wall balls 20/14 RX+ 15 2. 12 KB Swings 53/35 (rx+) 70/53 3. 12 Power [...]

3.9.2020Skill WorkKipping and butterfly 4x10 Pull ups or C2B or T2BMetcon (Time)min 0-8 10-9-8-7-6-5-4-3-2-1 Front Squat 95/65 (rx+) 115/75 Handstand Push Ups Then at 8 [...]

3.8.2020Speed5 x 200 M runMetcon (AMRAP - Reps)Tabata of each, 1 min break in between exercises 1. Row - Calories 2. Walking Lunges 3. DB [...]

3.7.2020Back Squat (7x1 record heaviest)Metcon (AMRAP - Reps)3 min amrap 8 DB S2OH 30/20 (rx+) 50/35 8 DB Power Cleans 8 DB Front rack lunge [...]

3.6.2020Warm-up3 rounds 100 Meter Run 50 Ft Bear Crawl 50 Ft Samson Stretch 5 BurpeesMetcon (AMRAP - Rounds)36 min EMOM 1. 10 hang Power Cleans [...]

3.5.2020Deadlift (7x1 record heaviest)Metcon (Time)3 RFT 15 Deadlift 185/125 (rx+) 225/155 30 Dumbbell Overhead Squat 15/10 (rx+) 30/20 60 Jump Rope (rx+) Double Unders

3.4.2020Clean (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)12 Min amrap 10 Burpee Box Jumps 24/20" 10 Dips - box 24/20" 1 Rope Climb RX+ [...]

3.3.2020Split Jerk (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)17 min amrap 8 Hang power Cleans 75/55 (rx+) 95/65 8 Overhead Lunge 8 Push Ups [...]

3.2.2020Accessory Work3x8 ATYT Lateral Raises Bent Row (not pendlay) Single arm french press DB Pull OverFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsBonus AbsTabata Sit Ups

3.1.2020Skill WorkTabata Handstand Hold Tabata Double UndersMetcon (Time)For Time 100 Jump Rope (rx+) DU 75 Burpees 50 DB Snatch 30/20 (rx+) 50/35 50 Cal - [...]