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TuesdayWarm-upWarm-upAMRAP x 3 MINUTES 2 Push-up 4 Up-Downs 6 Wall Balls -Rest 1:00- TABATA (:20 ON / :10 OFF) ROUNDS 1&2 - Single Unders ROUNDS 3&4 - Double Unders ROUNDS 5&6 - Air Squats ROUNDS 7&8 - Push Ups StrengthPush Press (8-6-4-8-6-4)8-6-4-8-6-4 Push Press (Score is Weight) WorkoutMetcon...

MondayWarm-upWarm-upEMOM x 6 MINUTES MIN 1 - :45 Russian KBS MIN 2 - :45 Lunge + Twist MIN 3 - :45 Air Squats StrengthFront Squat (8-6-4-8-6-4)8-6-4-8-6-4 Front Squat (Score is Weight) WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 10 MINUTES 3-6-9 and so on...

SaturdayWarm-upWarm-up400 Meter Run Into… AMRAP x 8 MINUTES 10 Scap Push Ups 20 Shoulder Taps 10 Samson Lunges 10 Elbow Punches w/ Barbell WorkoutMetconEMOM x 20 MINUTES MIN 1 - 12 Lateral Burpees over bar MIN 2 - 10 Front Rack Lunges (155/105) MIN 3 - :50 Barbell Front Rack Hold MIN 4 - Rest (No...

FridayWarm-upWarm-upEMOM x 7 MINUTES MIN 1: :45 Single Unders MIN 2: 10/10 SA DB Deadlifts MIN 3: :45 Single Unders MIN 4: 15 Body Weight Good Mornings MIN 5: :45 Double Under/Attempts MIN 6: 20 Reverse Lunges MIN 7: 100 M Run StrengthDeadlift (10-10-10-10-10-10)EVERY 2 Min x 6 SETS 10 Deadlift Building in...

ThursdayWarm-upWarm-upAMRAP x 5 MINUTES :20 Single DB Overhead Hold 10 Alt. DB Strict Press 10 Up-Downs 10 Box Step-ups StrengthMetcon (Weight)EMOM x 10 MINUTES MIN 1 - 10 Strict Press MIN 2 - 10 Seesaw Bent Over Row *1 Rep of Seesaw Row = L Row + R Row (Score is...

WednesdayWarm-upWarm-up2-3 ROUNDS (6 MINUTE CAP) 200m Row 10 Tempo Air Squats (3131) 30 Mountain Climbers 10 Alt. Samson Stretches StrengthBack Squat (Weight)In a 25 Minute Window 5 Sets of 7 Reps at Roughly 60%WorkoutMetcon (Weight)EMOM x 10 MINUTES MIN 1 - 18/14 Cal Row MIN 2 - 10 Front Squats...

TuesdayWarm-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 StrengthMetcon (Weight)7 SETS* Every 2 Minutes 1 High Hang...

MondayWarm-upWarm-upCHIPPER WARM-UP (7:00 Cap) 10 Up-Downs 300m Row (moderate) 10 Burpees 200m Row (moderate-high) 15 Med-Ball Front Squats 100m Row (high) 15 Med-Ball Thrusters (:01 pause overhead) SkillWarm-upON A 10:00 RUNNING CLOCK...

06/20/2020Warm-upUpper Body Warm Up with Shoulder TapsFoam Roll for 3 Minutes plus 20 Thoracic Rotations Then 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 Aparts MetconMetcon...

06/19/2020Warm-upWarm-upAMRAP x 6 MINUTES 30 Single Unders 8/6 Cal Bike 50’ Bear Crawl StrengthHang Power Clean (3-3-3-3-3-3-3-3)EMOM x 8 MINUTES 3 Hang Power Cleans (Score is Weight) WorkoutMetcon (Time)5 ROUNDS FOR TIME 50 Double Unders 200 Meter Run 10 Hang Power Clean (115/75)|(95/65) (Score is Time) ...