2021.03.06 Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M.
Read Full2021.03.05 Warm-up 10 banded shoulder press 10 banded good morning 10 air squats 10 alt. box step ups 5 shoulder press 5 thruster 5 deadlift 5 box jumps Shoulder Press
Read Full2021.03.04 Warm-up foam roll & stretch 10 air squats 10 scap pulls 10 hang power clean 8 wallball thruster 8 kip swings 8 power cleans (add weight) 6 wallballs 6
Read Full2021.03.03 Warm-up :30 row 2 wall walks 10 alt. lunges w/ twist 5 BB OHS :30 row :30 HS hold 5 hang power snatch :30 row coach led snatch warm
Read Full2021.03.02 Warm-up :30 dubz practice 10 banded good mornings 8 scap pulls :30 bike 10 BB deadlift 8 kip swings :30 dubz practice 10 deadlifts (add some weight) 8 ring
Read Full2021.03.01 Warm-up 10 air squats 5 push ups 8 PVC OHS 4 jumping ring dips 6 BB back squat 3 ring rows 4 BB OHS 2 pull ups Back Squat
Read Full2021.02.27 Metcon (Time) Half Barbara 5 RFT: 10 ring rows 15 push ups 20 ab-mat sit ups 25 air squats 3:00 rest after each round A+ 10 pull ups Barbara
Read Full2021.02.26 Warm-up :60 row :30 plank hold 10 banded good mornings 10 air squats 2 wall walks 8 BB deadlift 8 wallball thruster :30 HS hold 6 wallballs :60 row
Read Full2021.02.25 Warm-up 10 air squats 10 scap pulls 8 front squats 8 shoulder press 8 kip swings 6 thrusters 6 push jerk 6 hanging knee raises 4 clean & jerk
Read Full2021.02.24 Warm-up :30 bike 10 banded good morning 10 PVC OHS 6 ring rows :30 bike 8 deadlifts 8 hang power snatch 4 pull ups :30 bike 6 deadlift (weighted)
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