2021.09.25 Metcon (Time) For Time w/ a partner: 800m run* 20 s2oh (135/95) 8 rope climb 20 cluster (155/105) 6 rope climb 20 back squat (185/125) FTG 4 rope climb
Read Full2021.09.24 Warm-up 3x 100m row (increase intensity) 5 push up > 5 shoulder press > 5 push press Push Press (5 x 3) 5 C2B after each set* increase weight
Read Full2021.09.23 Warm-up foam roll / stretch 3x 2 wall walks 5 goblet good mornings 5 scap pull > kip swings > pull ups (rings or bar) Metcon (AMRAP – Rounds
Read Full2021.09.22 Warm-up :30 dubz 10 air squats 8 alt. box step ups :30 HS hold 10 plank shoulder taps :30 dubz Metcon 10:00 E2MOM 25′ HSW + 10 alt. pistols
Read Full2020.09.21 Warm-up stretch / activate shoulders 3x 5 wallball thruster 5 hang muscle snatch > hang power snatch > OHS Overhead Squat (5 x 3) increase weight across sets AT
Read Full2021.09.20 Warm-up :30 row 10 banded good mornings 10 scap pull 8 kip swings 6 hanging knee raises 4 deadlifts Metcon 12:00 alt. E:90MOM A) 4 tempo deficit deadlift* B)
Read Full2021.09.20 Warm-up :30 row 10 banded good mornings 10 scap pull 8 kip swings 6 hanging knee raises 4 deadlifts Metcon 12:00 alt. E:90MOM A) 4 tempo deficit deadlift* B)
Read Full2021.09.18 Metcon (Time) For Time, with a partner: 30/24 cal row* 30 thrusters (75/55) 30/24 cal row 24 thrusters (95/65) 30/24 cal row 18 thrusters (115/75) 30/24 cal row 12
Read Full2021.09.17 Warm-up 10 air squats 5 push ups 5 ring rows 1 rope walk up Metcon 10:00 alt. EMOM A) 1 rope climb B) :30 HS hold some fun skill
Read Full2021.09.16 Warm-up 200m jog 10 alt. lunges w/ twist :30 dubz practice 3 box jumps coach-led split jerk warm up Split Jerk (10x E:90MOM alt. A) 2 split jerk B)
Read Full