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MondayWarm-upWarm-upAMRAP x 5 MINUTES 10 Alt. Lunges 100 M Row 10 Good Mornings 100 M Row StrengthBack Squat (10-10-10-10-10)EVERY 2:00 x 5 SETS* 10 Back Squat *Start light and build to moderate. (Score is Weight) WorkoutMetcon (Distance)EMOM x 14 MINUTES MIN 1 - Max Meters Row MIN 2 - 5 Back...

08/01/2020Warm-upCoaches ChoiceMetconMetcon (Time)In Teams of Two For Time Alternate Full Rounds to Complete 60 Rounds 1 Power Clean (95/63) 2 Front Squat 3 Shoulder to Overhead 4 Lateral Burpees Time Cap 35 Min ...

FridayWarm-upWarm-upFOR TIME (6 MINUTE CAP) 200m Run 20 Lunges 15 Wall Ball Front Squats 15 V-ups 15 Wall Ball Push Press 15 Wall Ball G2OH StrengthClean and Jerk (Weight)Every 90 Sec for 7 Sets 1 Clean and Jerk at 70-80% (Power or Squat)WorkoutMetcon (AMRAP - Rounds and Reps)4 SETS AMRAP x 3...

ThursdayWarm-upWarm-upAMRAP x 5 MINUTES 6/6 Alt DB Deadlift 6/6 DB Push Press 8/6 Cal Row 10 Banded Pull Aparts Strength2 RM Hang Snatch (Weight)Every 90 Seconds for 10 Sets Perform 2 Hang Snatch building to a Heavy Double.WorkoutMetcon (Time)3 ROUNDS FOR TIME 20 Alt. DB Snatch (50/35) 15 Push-Ups 15/12 Cal...

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...

SaturdayWarm-upWarm-upAMRAP x 7 MINUTES :30 Bike (increase RPM every :10) 5 Up-Downs 10 DB Suitcase Deadlifts 5 Up-Downs 10 Single DB Swing StrengthMetcon (Weight)3 SETS* 50' DBL DB Suitcase Walking Lunge 10 DB Power Clean 50' DBL DB Suitcase Walking Lunge -Rest as Needed b/t Sets- *Choose a weight that you can hold onto for...

FridayWarm-upWarm-upEMOM x 5 MINUTES MIN 1 - :20/:20 Single DB Strict Press MIN 2 - :40 DB Ground 2 Overhead MIN 3 - :40 Slow Deadbugs MIN 4 - :40 Shoulder Taps MIN 5 - :40 Wall Walks StrengthPush Press (6-4-2-6-4-2)6-4-2-6-4-2* Push Press *Start and end heavier than last week. (Score is Weight) Push Press...