Tuesday, June 20th
A. WARM UP: Down: ½ Squat Side Walk with Band around Knees 10 Air Squats Back: ½ Squat Side Walk with Band around Knees 10 Air Squats...
Monday, June 19th
A. WARM UP: Run 200m Down: Frankenstein Kicks Back: Broad Jumps 20 Step Ups 2 ROUNDS: 5 Deadlifts 5 Burpee Box Jumps B. METCON: 3 Rounds...
Saturday, June 17th
METCON: 20 Minute AMRAP: Teams of 2 25 Wall Balls (20/14) 15 Calorie Row One athletes completes the couplet before tagging off to their...
Friday, June 16th
A. WARM UP: 200m Run Down: Spiderman Lunge Back: Burpee Broad Jumps 2 Rounds: 5 Kipping Swings 5 Pull-Ups 3 Jerks 3 Front Squats 3 Power...
Thursday, June 15th
A. WARM UP: 2 Rounds: 10 Calorie Row 5 Push Press 5 Thrusters 3 Handstand Push-Ups B. GYMNASTICS SKILL: 10 Minute EMOM: 5-8 unbroken...
Wednesday, June 14th
A. WARM UP: Row 500m 10 Muscle Snatches 5 Behind the Head Press 5 Snatch Balance 5 Power Snatches 5 Power Cleans 10 Good Mornings C....
Tuesday, June 13th
A. WARM UP: Run 200m Down: Side Walk with Band around Knees 10 Air Squats Back: Side Walk with Band around Knees 10 Air Squats 10 Kipping...
Monday, June 12th
A. WARM UP: Row 10 Calories Down: Inchworm Back: Frankenstein Kicks 10 PVC Passthroughs 5 Kipping Swings 5 Toes to Bar B. SKILL...
BRING A FRIEND Saturday, June 10th
METCON: In Teams of 3, Complete For Time: Row 1000m 100 Wall Ball Shots (20/14) 75 Power Cleans (95/65) 50 Bar Facing Burpees Run 200m 50...
Friday, June 9th
A. WARM UP: 2 Minutes on Rower 2 Rounds: 10 Sumo Deadlift High Pulls (45/35) 10 Push Press 10 Box Step Ups B. METCON: For time:...
