April 3, 2018

Warm-up Strength Weighted Pull-ups (8RM) Strict! Metcon High intensity Recovery Metcon (AMRAP – Reps) AMRAP 7 3-6-9-12-15-etc. cal Row TTB Beginner AMRAP 7 2-4-6-8-10-etc. cal... Read More

  Warm-up 3 rds: 30 Jump Ropes 20 Alternating Groiners 20 Alternating V-Ups 10 Scap Pullups 10 each Reverse Lunge + Knee Hug   Olympic... Read More

Warm-up Heart racer 2 rds: 15 Banded Squats 15 Banded Hip Hinges 15 each Banded Ankle Dorsiflexions 5 Broad Jumps Metcon Moderate intensity Morrison (Time)... Read More

Warm-up Coach’s choice Metcon Active recovery Metcon (Time) 2 RFT with a partner: 100 Alternating Step Overs 24/20″ (25 per leg per person) 1000m Row... Read More

Warm-up Strength Weighted Pull-ups (3×3 climbing) Banded if necessary. Strict! Metcon Moderate intensity Metcon (Time) FT: 30 Wall Balls 20/14# 5 Rope Climbs 25 Wall... Read More

Warm-up   Strength   Deadlift (3×3 climbing)   Metcon High intensity   Metcon (Time) 4 RFT: 18 Sit Ups 15 Hang Power Cleans 95/65# 12... Read More

Warm-up Heart racer 2 rds: 30 sec Table Top Hold 30 sec Hang 10 each direction Leg Swings 10 Scap Pushups 10 each Pushup Shoulder... Read More

1/2 Tabata each: Banded March Row for cals Plank hold Then 2 rds: 10 each Squat internal/external rotations 30 sec WFHS hold 10 each Prone... Read More