Warm-up 0-5:00 Briefing 5:00-30:00 Pick Drill then 30:30 Row Calf Stretch Bottoms Up Press Double Under Work Metcon (Time) 500m Row 100 Double Unders 400m Farmers Carry 100 Double Unders 500m RowContinue Reading

Warm-up 0-5:00 Briefing 5:00-20:00 Calf Stretch Banded Single Deadlift Banded Reverse Lunges Elbow Rotations High Hang Muscle Cleans High Hang Power Clean Low Hang Power Clean Below Knee Power Clean Power Clean 3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Same Weight Metcon (Time) 21-15-9 Power Cleans 42-30-18 Double UndersContinue Reading

Warm-up 0-5:00 Briefing 5:00-20:00 Jump Rope Work KB Windmill x10/10 Bottoms Up Press x10/10 Goblet Squat Hold 30s Goblet Squats x20 Turkish Get Up Demo 20:00-35:00 Turkish Get Up (5×1) Same weight across-challenging Metcon (Time) 100 Double Unders 30 V Ups 80 Double Unders 25 V Ups 60 Double Unders 20 V Ups 40 Double...Continue Reading

Metcon (Time) 1 Mile Run 50 Wall Balls 40 Double Unders 30 Burpees 20 OH Squats 10 Chest to Bars 1000m RowContinue Reading

Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Metcon (Time) 25:00-35:00 Double Under Work Toes to Bar Demo 35:00-55:00 3 RFT 100 Double Unders 30 Toes to BarContinue Reading

Warm-up 0-5:00 Briefing 5:00-30:00 Kneeling T Spine Drills Lat Press Down Knee Tucks Leg Raises Toes to Bar Double Under work Metcon (AMRAP – Rounds and Reps) 25 AMRAP 200m Farmers Carry 10 Toes to Bar 20 Double UndersContinue Reading

Warm-up 0-5:00 Briefing 5:00-25:00 Kneeling T Spine Drills Halos Goblet Squats Knee Hops Movement Demo Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50...Continue Reading

Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Metcon (Time) 25:00-35:00 Metcon Prep 35:00-50:00 3 RFT 30 OH Squats 30 Situps 90 Double UndersContinue Reading

Warm-up 0-5:00 Briefing 5:00-30:00 Quadruped Leg Lift 2×15 Banded Steps 30 each side Rotated Figure Four 2 min Hold Hip Bridge March x20 Situps Double Under Work Row 30:00-50:00 Metcon (Time) 5 Rounds 15/12 cal Row 30 Situps Directly into 5 Rounds 15/12 cal Row 60 Double UndersContinue Reading

Warm-up 0-5:00 Briefing 5:00-25:00 Jump Rope Work 5-10-15-20-25-20-15-10-5 Double Unders Front Squat Push Press Thruster Press Down Knee Tucks Straight leg raises Toes to Bar Metcon (AMRAP – Rounds and Reps) 20 AMRAP 5 Toes to Bar 10 Thrusters 20 Double UndersContinue Reading