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SaturdayWarm-upCoaches Choice MetconMetcon (AMRAP - Rounds and Reps)In Teams of Two AMRAP 40 50 Burpees 400 M Run (together) 50 KBS (53/35) 400 M Run 50 Pull Ups 400 M Run 50 Push Ups 400 M Run ...

12/31/2019Warm-upAMRAP 8 at a slow pace of: 5 Power Clean 5 Push Press 6 Alternating Step-ups 5 KBS 5 Box Jump with step-down 5 Power Snatch 5 Bent-over Barbell Rows 5 Knee LiftsNew Year WOD (Time)New Year Challenge WOD For time: 45/40 Calorie Row 30 Power Snatch (115, 73) 30 C2B Pull-ups 30 Push Press 30 T2B 30 Power...

WednesdayWarm-upWarm-upEMOM x 10 MINUTES MIN 1 - :45 Quad Heel Taps MIN 2 - 15 Glute Bridge-Ups into Max Hold MIN 3 - :45 Max Mountain Climbers MIN 4 - 20 Lunges 5 MIN - :45 Max Light Russian Swings -Then Repeat!- StrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 7/7 OH Plate...

TuesdayWarm-upWarm-upEMOM x 9 MINUTES MIN 1 - :40 Single Unders MIN 2 - :40 Kang Squats MIN 3 - :40 Deadbugs MIN 4 - :40 Reverse Single Unders MIN 5 - :40 Lunges MIN 6 - :40 Tuck-Ups MIN 7 - :40 Single Single Double Unders MIN...

MondayWarm-upWarm-up3 rounds or 8 min 10 light wallballs 10 hallow rocks 10/10 green band steps 10 HR push ups StrengthMetcon (Weight)every 2 min for 8 sets 1 front squat + 1 split jerk building (Score is Weight) WorkoutMetcon (Time)4 rounds for time 21 wallballs (20/14) 15 toes to bar 9 handstand push ups (rx+ strict) 15 min...

Bootcamp 12/27Metcon (3 Rounds for reps)TRIO AMRAP6, Rest 4:00 P1 - 15/12 cal bike P2 - Box jumps (24/20) P3 - KB Russian Twists (44/26) TRIO AMRAP8, Rest 2:00 P1 - 250m row P2 - KBS (55/35) P3 - Weighted situps (25/15) TRIO AMRAP10 P1 - 18 burpees P2 - Single jumps P3 - Hollow...

Christmas EveWarm-upCoaches Choice Metcon12 Days of Christmas (Time)12 Days of Christmas For time: ** performed like the song… 1 Clean & Jerk, 225/153) 2 Muscle-ups 3 Box Jumps, 24/20 in 4 Hang Squat Snatches, 115/73 5 Bar Facing Burpees 6 Push Press, 115/73 7 Pistols 8 Toes-to-bars 9 Wall Balls, 20/14...

WednesdayWarm-upWarm-up3 ROUNDS 7/5 Cal Bike/Row 7 Wide Stance Good Mornings 14 Air Squats W/ Green Band 7 Push Press StrengthFront Squat x2 Split Jerk x1 (Weight)Every 2 Minutes for 6 Sets Building Workout"THE THREE WISEMEN" (Time)3 ROUNDS FOR TIME 15 Deadlifts (225/153) 25/20 Cal Bike/Row 35 DB Thrusters (35/20) -20:00 Hard Cap- ...

TuesdayWarm-upWarm-upAMRAP x 3:00 MINUTES 5 Up-Downs 6 Alt. Step-Ups 7 Strict Press -Rest 1:00- AMRAP x 3:00 MINUTES 2 Burpees 4 Box Jump Overs 6 Hang Cleans StrengthHang Clean and Jerk (3-3-3-3-3-3-3-3-3)EMOM x 9 MINUTES 3 Hang Power Clean to OH* *Keep weight light to moderate. (Score...

MondayWarm-upWarm-up4 ROUNDS 10 Cossack Squat 10 Air Squats 10 Banded Steps Left and Right 8 Deadbugs :30 Bike (MOD) StrengthBack Squat (Weight)15 Minutes to Build to 85-90% of your BS Then EMOM x 6 2 Back Squats @ 85%WorkoutMetcon (Time)FOR TIME 40-30-20-10 Goblet Squats (53/35) 30-25-20-15* Cal Row 20-15-10-5 Pull-Ups (Score is Time) ...