Bring a Friend Saturday! June 24th
A. WARM UP: Row/Run 400m Down: Samson Stretch 10 PVC Passthroughs 2 Rounds: 5 Kipping Swings 5 Chest to Bar Pull-Ups 6 Alternating Front...
Friday, June 23rd
A. WARM UP: Run 200m Down: Crab Walk 2 Rounds: 10 Med Ball Cleans 10 Push Ups 3 Ring Dips B. METCON: 21-15-9 Power Cleans (135/95) Ring...
Thursday, June 22nd
A. WARM UP: Down: Bear Crawl Back: Broad Jump 10 Primal Pullthroughs 2 Rounds: Handstand Hold with 10 Shoulder Shrugs 3 Handstand...
Wednesday, June 21st
A. WARM UP: Row 400m 10 Muscle Snatches 5 Behind the Head Press 10 Overhead Squats 5 Snatch Balance 5 Sots Press 5 Squat Snatches 5 Squat...
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....
