Thursday, March 21st
Open 19.5 announcement tonight. Below, you will find an optional "Pre-Game" activation. If you are an athlete that feels "rusty" in a...
Wednesday, March 20th
METCON: Every 2 Minutes for 3 Rounds: 1:00 Row + 15 Sit Ups 1:00 Bike + 10 DB Overhead Squats (5/side) (50/35) 1:00 Row + 10 Burpees...
Tuesday, March 19th
A. METCON: 5 Rounds for Time: 21 Double Unders (42 Singles) 9 Thrusters (95/65) 7 Pull-Ups Rest 1:00 In today's training, we are...
Monday, March 18th
A. STRENGTH: Take 15 Minutes to find a 5RM Bench Press Building steadily to a max 5-rep attempt on the bench press today. B. METCON: 20...
Saturday, March 16th
METCON: 4 Rounds for Time: 400m Run 15 Handstand Push-Ups (FB – strict HSPU) 25 Sit-Ups 35 Air Squats If we are unable to run today,...
Friday, March 15th
WORKOUT 19.4 For total time: Time cap: 12 minutes, including 3-minute rest period 3 rounds of: 10 snatches 12 bar-facing burpees Then,...
Thursday, March 14th
Team, Open 19.3 announcement tonight. Below, you will find an optional "Pre-Game" activation. If you are an athlete that feels...
Wednesday, March 13th
A. STRENGTH: 7 Minute EMOM: Back Pause Squat 1 Pausing Repetition (3 second hold in bottom) *Sets 1-2 - 70% 1RM Back Squat *Sets 3-4 -...
Tuesday, March 12th
A. GYMNASTICS: On the 3:00, 6:00, 9:00 and 12:00: 15/12 Calorie Row 40 Double Unders (80 Singles) 35-40% of Max Effort Ring or Bar...
Monday, March 11th
A. METCON: For time: Time Cap = 15 Minutes 800m Run immediately followed by… Three rounds of: 10 Thrusters (95/65) 10 Pull-Ups...
