Wednesday, June 19th
A. WARM UP: Row 500m 10 Air Squats 10 PVC Passthroughs 10 Snatch Balance 5 Squat Snatch + Overhead Squat *Take 5 Minutes to Warm Up Squat...
Tuesday, July 18th
A. WARM UP: Run 200m 3 Rounds: 4 Burpee Box Jumps 5 Deadlifts (Build in Weight Over the 3 Sets) 5 Toes to Bar B. METCON: 3 Rounds for...
Monday, July 17th
A. WARM UP: Row 10 Calories Down: Spiderman Lunge Back: Bear Crawl Row 10 Calories 10 Wall Squats 10 Clean and Jerks B. STRENGTH: Every 2...
BRING A FRIEND Saturday - July 15th
A. STRENGTH: Every 90 Seconds for 10 Sets: Work up to a heavy complex of: 1 Power Clean + 1 Squat Clean + Push Jerk + Split Jerk B....
Friday, July 14th
A. WARM UP: Down: Lunge with PVC Passthrough Back: Inchworm 10 Kipping Swings 10 Good Mornings 5 Handstand Push-Ups B. STRENGTH: Bench...
Thursday, July 13th
A. WARM UP: Run 200m 10 Medicine Ball Cleans 10 Burpees 10 Sit-Ups B. METCON: 30 Minute AMRAP: 400m Run 30 Hang Squat Cleans (75/55) 400m...
Wednesday, June 12th
A. WARM UP: Row 500m 10 PVC Passthroughs 10 Muscle Snatches 5 Behind the Head Press 10 Overhead Squats 5 Snatch Balance 5 Sots Press B....
Tuesday, July 11th
A. WARM UP: 200m Run Down: Frankenstein Kicks Back: Samson Stretch 20 Split Squats (10/leg) 10 Russian Kettlebell Swings B. METCON: 3...
Monday, July 10th
A. WARM UP: Row 2 Minutes Down: Side Walk with Band Around Knees 10 Air Squats Back: Side Walk with Band Around Knees 10 Air Squats 10...
BRING A FRIEND Saturday - July 8th
METCON: 30 Calorie Row 30 Box Jump Overs (24/20) 30 Power Snatches (75/55) 30 Overhead Reverse Lunges (75/55) 30 Sumo-Deadlift High Pulls...
