Warm-up 0-5:00 Briefing 5:00-30:00 Standing Around the World x20 Banded Elbow Raise 2×10/10 Prone OH Sweep 2×10/10 Banded Good Mornings x20 V Ups x10 Banded Tricep Press Downs x15 Hanging Shrugs x10 KB Swing Demo Pushup Demo Toes to Bar Demo Metcon (Time) 1-2-3-4-5-6-7-8-9-10 KB Swings Pushups Toes to BarContinue 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 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (8-8-8-8-8) Increase weight every round Metcon (Time) 30:00-40:00 Metcon Prep 40:00-50:00 15-10-5 Med Ball Clean to Wall Ball Burpees 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 5:00-20:00 Single Leg Knee Raise 2×10 Kneeling Kick Out 2×12 Rotating Couch Stretch 2 min Pass Throughs x20 20:00-35:00 Front Squat (5×10) increase weight every round Metcon (AMRAP – Rounds and Reps) 35:00-55:00 Metcon Prep 10 AMRAP 7 KBS 7 Toes to Bar 7 Box JumpsContinue Reading

Warm-up 0-5:00 Briefing 5:00-15:00 Banded Single Deadlifts 1×15 Banded Reverse Lung 1×15 Monster Walks 1×30 Deadlift Technique 15:00-35:00 Deadlift (5-5-3-3-1-1-1) Metcon (AMRAP – Reps) 35:00-45:00 Metcon Prep 12 AMRAP 5-10-15-20-25… Toes to Bar Thrusters 95/65Continue 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

Warm-up 0-5:00 Briefing 5:00-20:00 Squat Therapy Pass Throughs High Pull High Pull to Press High Hang Muscle Snatch High Hang Power Snatch Low Hang Power Snatch Power Snatch Squat Snatch 20:00-35:00 1 Power Snatch + 2 Squat Snatches (1-1-1-1-1) Same weight across Metcon (Time) 35:00-40:00 Lat press down Knee tucks Straight leg raises Toes to...Continue Reading

Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner A-400m Farmers Carry B-5 Toes to Bar 10 Power Cleans Partner B repeats rounds until Partner A returns from farmers carryContinue Reading

Deadlift (5-5-5-5-5) *increase weight every round *touch and go, double overhand *every 2 minutes Warm-up 0-5:00 Briefing 5:00-10:00 PVC Good Mornings x20 PVC OH Squats x20 Deadlift Technique 10:00-25:00 Metcon (2 Rounds for time) 25:00-35:00 Metcon Prep 35:00-45:00 3 RFT 18 Pullups 18 OH Squats 95/65 8 min cap 45:00-55:00 3 RFT 18 Toes to...Continue Reading