February 24, 2018

Warm-up Coach’s choice Metcon Active recovery Metcon (No Measure) AMRAP 25 @ EASY pace: 30 Double Unders 30ft Bear Crawl 30 cal Row/Bike/Ski Erg 30... Read More

Warm-up Coach’s choice Strength Back Squat (10 min to build to a heavy set of 2) Metcon Moderate intensity Metcon (Time) 5 RFT 12 Front... Read More

QOD Warm-up AMRAP 8 10 cal Row 30 sec Plank Hold 10 each Single Arm Russian KB Swings 30 sec Hollow Hang Strength Core Circuit!... Read More

Warm-up Hips/Pullup03 Without stopping: 30 Mt Climbers 20 Alternating Groiners 10 Burpees Then without stopping: 10 Prone PVC Pass Throughs 10 Supermans holding PVC 10... Read More