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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...

WednesdayWarm-upWarm up Lower BodyWith a barbell + Green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction on each rep...

09/29/2020Warm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats WeightliftingClean x1 Front Squat x2 Jerk x1...

09/28/2020Warm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip WeightliftingPush Press (Weight)3 x 3 3 Sets of 3...