Thursday, July 27th
A. WARM UP: Run 200m 2 Rounds: 10 Russian Kettlebell Swings 10 Wall Squats 30 Double Unders B. METCON: 10 Rounds: 200m run 30 Double...
Wednesday, June 26th
A. WARM UP: Row 500m/Run 400m 10 Air Squats 10 PVC Passthroughs 10 Thoracic High Fives 10 Snatch Balance 5 Snatch Push Press + Overhead...
Tuesday, July 25th
A. WARM UP: Run 200m 2 Rounds: 10 Medicine Ball Cleans 5 Burpee Pull-Ups 5 Ring Dips 8 Alternating DB/KB Snatches B. GYMNASTICS...
Monday, July 24th
A. WARM UP: 2 Rounds: Row 10 Calories 10 Squat to Stand 10 Primal Pullthroughs 10 Push Press 5 Pull-Ups B. STRENGTH: Every 2 Minutes,...
Saturday, July 22nd
A. STRENGTH: 10 Minute EMOM: 1 Power Clean + 2 Front Squats + 1 Jerk (Push Jerk or Split Jerk) *Build to today’s heaviest complex...
Friday, July 21st
A. WARM UP: Down: Inchworm Back: Crab Walk *”CINDY” 5 Pull-Ups 10 Push-Ups 15 Air Squats *”DT” 12 Deadlifts (Barbell) 9 Hang Power Cleans...
Thursday, July 20th
A. WARM UP: Row 5 Minutes 2 Rounds: 20 Double Unders 5 Wall Ball Shots B. METCON: 150 Double Unders (2:1 Singles) 50 Wall Balls (20/14)...
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...
