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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...

TuesdayWarm-upWarm-upAMRAP x 5 MINUTES 20 Crossbody Mountain Climbers 10 Barbell Deadlifts 8 Reverse Lunges StrengthMetcon (Weight)6 SETS 1 Pausing Below The Knee Power Clean + 1 Pausing Hang Power Clean* + 1 Hang Power Clean *Athletes will pause :02 below the knee before completing the movement, and :02 above the knee...

MondayWarm-upWarm-upEMOM x 5 MINUTES MIN 1 - :45 Box Step-Ups MIN 2 - :45 Up-Downs MIN 3 - :45 Barbell Strict Press MIN 4 - :45 Burpees MIN 5 - :45 Box Jump Overs StrengthPush Jerk (4-4-4-4-4-4-4-4-4-4)EMOM x 10 MINUTES* 4 Push Jerks *Start light and...

08/15/2020Warm-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 ApartsMetconMetcon (Time)IN Teams Of 2 For Time Working :30 Sec on :30...

FridayWarm-upWarm-upAMRAP x 7 MINUTES 200m Row 10 Strict Press 10 Push-Ups to Pike 2 Wall Walk 25’ Bear Crawl StrengthPush Jerk (5-5-5-5-5-5)EVERY 1:30 x 6 SETS 5 Push Jerks (Score is Weight) Workout"EVEREST" (Time)FOR TIME 3-6-9-12-15-18-15-12-9-6-3 Push Jerk (115/73) Cal Row (Score is Time) ...

ThursdayWarm-upWarm-up3 ROUNDS (5 MINUTE CAP) 100m Run 12 Reverse Lunges 12 Alt. V-ups 30 Jumping Jacks StrengthDeadlift (8-8-8-8-8-8)EVERY 2:00 x 6 SETS* 8 Deadlift *Start heavier and end heavier than last week. . (Score is Weight) WorkoutMetcon (Time)5 ROUNDS FOR TIME 10 Deadlifts (185/135)|(135/95) 12 Toes to Bar 200m Run -Hard Cap 15:00- (Score is Time) ...