4.13.2019Back Squat (3,3,max)Metcon (Time)min 0-6 3 Rounds for time 10 Power snatch 95/65 (rx+) 115/75 20 Double undersMetcon (Time)min 6-12 2 Rounds for Time 15 [...]

4.12.2019Metcon (AMRAP - Rounds and Reps)35 min amrap 400 M Run 15 thrusters 75/55 (rx+) 95/65 15 burpees over the bar 400 M run 15 [...]

4.11.2019Deadlift (3,3,max 85%)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Ring Rows Jacknife Sit ups Jumping Squat 45/35

4.10.2019Power Clean (3x3 - record heaviest)Hang Clean (3x3 hang squat clean - record heaviest)Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# [...]

4.9.2019Push Press (3,3,max 85% 1 rm)Metcon (AMRAP - Rounds and Reps)20 min amrap 20 KB Swings 53/35 20 KB Front Rack Lunge 15 Box Jumps [...]

4.8.2019Accessory Work3x8 each partner GHR Pistols (each leg) Bent Flys Band pull aparts 3x30 seconds calf raises against the wallMetcon (Time)For time 21-15-9 Toes 2 [...]

4.7.2019Skill Workkipping Metcon (AMRAP - Reps)5 sets - choose 1 Kipping pull up, C2B or Bar MU - then record largest setMetcon (AMRAP - Rounds [...]

4.6.2019Metcon (Weight)6 min emom 1 Snatch Pull 1 high hang Power Snatch 1 high hang full snatch 1 full snatch 50% 1 RMSnatch (7x1 record [...]

4.5.2019Metcon (AMRAP - Rounds and Reps)40 min amrap 200 M Run 20 Med Ball Cleans 20/14 200 m run 30 med ball cleans 200 m [...]

4.4.2019Shoulder Press (5,5,max 80%)Metcon (AMRAP - Reps)Tabata 1. Push Ups 2. Jumping Squats 45/35 3. Bicep Curl 45/35 4. LungesBonus Abs3x 20 Alternating leg grab [...]