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08/29/2020Warm-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...

FridayWarm-upWarm-upEMOM x 6 MINUTES (:45 ON/:15 OFF) MIN 1: Reverse Lunges MIN 2: Kip Swings MIN 3: Burpees MIN 4: Kip Swings MIN 5: Tuck-ups MIN 6: Hollow Body to Supermans StrengthDeadlift (4-4-4-4-4)EVERY 2:00 x 5 SETS* 4 Deadlift *Start heavier and end heavier than last week. . (Score is Weight) WorkoutMetcon (AMRAP - Rounds and...

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...

TuesdayWarm-upWarm-up2 ROUNDS (5 MINUTE CAP) 1:00 Row 8 Barbell Strict Press 8 Scap Push-ups 6 Tempo Barbell Push Press (12X1) StrengthPush Jerk (4-4-4-4-4-4-4-4)EMOM x 8 MINUTES* 4 Push Jerks *Start moderate and build to moderate-heavy. (Score is Weight) WorkoutMetcon (Time)6 SETS 18/15 Cal Row 10 Push Jerks (135/95)|(95/65) -Rest 1:30 b/t Sets- Score is total...

MondayWarm-upWarm-upAMRAP x 5 MINUTES 3/3 SA KB DL 4/4 SA KB Russian Swing 5/5 SA KB High Pulls 12 Walking Lunges StrengthMetcon (Weight)EVERY 1:30 x 7 SETS 1 Clean Deadlift + 1 Below the Knee Hang Power Clean + 1 Above the Knee Hang Power Clean *Start light and build to moderate. (Score...

08/22/2020Warm-up3 ROUNDS (6 MINUTE CAP) 5 Burpees 10 Kip Swings 5 Push-Ups to Pike (Down Dog) 10 Superman Arch RocksMetconMetcon (Time)In Teams Of Two Alternating Rounds For 20 Rounds 15/12 Cal Row 10 Alternating DB Snatch (50/35) 5 Burpees over the Rower ...

FridayWarm-upWarm-upAMRAP x 6 MINUTES 20 Single Unders 10/8 Cal Bike 10 Broad Jumps 10 Barbell Upright Rows StrengthHang Power Clean (6-6-4-4-2)6-6-4-4-2* Hang Power Clean *Keep weight moderate-heavy. (Score is Weight) WorkoutMetcon (Time)FOR TIME* 300 Double Unders 100/75 Cal Bike 50 Hang Power Cleans (135/93) *Partition sets/reps in any order to complete for time. (Score is Time) ...

ThursdayWarm-upWarm-upEMOM x 5 MINUTES MIN 1: :50 Cal Row MIN 2: :50 Up-Downs Over Bar MIN 3: :50 Barbell Good Morning MIN 4: :50 Jumping Lunges MIN 5: :50 Inchworms + Push-Ups StrengthDeadlift (6-6-6-6-6-6)EVERY 2:00 x 6 SETS* 6 Deadlift *Start heavier and end heavier than last week. . (Score is Weight) WorkoutMetcon (Time)2 ROUNDS...

WednesdayWarm-upWarm-up4 ROUNDS (7 MINUTE CAP) 10 Tuck-Ups 10 Kip Swings 10 Slow Med Ball Squats 10 Med Ball Push Press 10 Green Band Walks (L.R) StrengthBack Squat (6-6-6-6-6-6)EVERY 2:00 x 6 SETS* 6 Back Squat *Start heavier and end heavier than last week. (Score is Weight) Workout"SABERTOOTH" (AMRAP - Rounds and Reps)AMRAP x 12 MINUTES 5...