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SaturdayWarm-upCoaches Choice MetconMetcon (Time)In Teams of Two Complete 30 Rounds 12 Air Squats 9 Sit ups 6 Burpees 3 Push Ups. Partner A does a full round then Partner B does a full round (15 Rounds each)...

FridayWarm-upWarm-upAMRAP x 7 MINUTES 8 Slow Deadbugs 8 Scap Push-ups 8 Bird Dogs 8/8 SA DB Strict Press StrengthShoulder Press (6-6-6)6-6-6* Strict Press *Start and end heavier than last week. (Score is Weight) WorkoutMetcon (Weight)EMOM x 4 MINUTES 12/10 Cal Bike Into...

WednesdayWarm-upWarm-upAMRAP x 5 MINUTES 20 Single Unders 10 RDL 8 Bent Over Rows 6 Hang Muscle Cleans 4 Perfect Kip Swings StrengthMetcon (Weight)EMOM 90 SEC x 10 SETS 5 Power Cleans *Sets 1-5 moderate-heavy. Sets 6-10 heavy. (Score is Weight) Workout"PAINKILLER" (Calories)5 SETS ON A 2:00 RUNNING CLOCK...

TuesdayWarm-upWarm-up3 ROUNDS (5:00 CAP) 30 Crossbody Mountain Climbers 5/5 Step-Ups 6 Up-Downs 7 Push Press StrengthMetcon (Weight)3 SETS FOR QUALITY 15 Tempo Kneeling Double Arm Landmine Press (31X1)* :45 Plate Gun Hold *Keep weight moderate. (Score is Weight) WorkoutMetcon (Time)FOR TIME 40-30-20-10 Push Press (95/63) 30-20-10-5 Box Jumps (24/20) 15-15-15-15 Burpees (Score is Time) ...

MondayWarm-upWarm-up2 ROUNDS 1:00 Row (EZ-Mod) 10 Muscle Cleans 10 Elbow Punches 10 Front Squats Into… 2 ROUNDS :40 Row (Mod-Hard) 8 Push Press 5 Hang Muscle Clean WorkoutMetcon (Time)FOR TIME 1000 M Row 60 Wall Balls (20/14) 30 Power Cleans (185/133) 60 Wall Balls 1000m Row (Score is Time) Cool DownWarm-upFOR QUALITY 500m Row* *Nasal Breathing Only (No Measure) ...

Bootcamp 10/4Warm-upWarm-upGENERAL WARM UP -400m run -PVC work @ 8-10 reps w/ full ROM WOD-SPECIFIC WARM UP 3 rounds -15 air squats -5 lunges each leg -20 V-ups -10 mountain climbers (1,1,2,2) -Pull up progression by round (10x kipping swings, pull ups, burpee pull ups) MetconMetcon (Time)Every 10 minutes for 40 minutes (4 rounds for...

10/03/2020Warm-upCoaches Choice MetconMetcon (Time)In Teams of Two 3 ROUNDS 400 METER RUN 21 THRUSTERS (115/83) 21 CTB PULL UPS 15 OVERHEAD SQUATS (115/83) 15 BAR FACING BURPEES 9 DEAD LIFTS (225/153) 9 STRICT HSPU ...

10/02/2020Warm-upUpper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsGymnasticsTake 20 Minutes and work on one or two gymnastic skills...