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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

Warm-up Metcon High intensity WARNING! Some of these movements will interfere with tomorrow’s workout, but I wanted to give you a fun benchmark workout to... Read More

  Warm-up Coach’s choice   Metcon Active recovery   Metcon (Time) 30 RFT (total) w/ a partner: 7/5 cal Row 5 Wall Balls 20/14# 3... Read More

Warm-up Olympic Lifting Hang Power Snatch + Snatch Balance (3x(3+3)) Metcon (Weight) E2MOM x6 1 min Row for max distance 1 Squat Snatch Build in... Read More

Warm-up Coach’s choice Strength E2MOM x6 Deadlift (6×2 climbing) Metcon Moderate intensity Metcon (Time) 24-18-12 Power Cleans 135/95# Box Jumpovers 24/20″ Floor Press (same bar)... Read More

Warm-up Heart racer 2 rds: 10 Pushups @ 3333 10 Ring Rows @ 3333 10 each Split Jumps Strength Superset the first 3 sets Bench... Read More

Warm-up Olympic Lifting Hang Power Clean + Front Squat (5×1.1 climbing) Clean and Jerk (1 rep EMOM for 8 min climbing) Strength Clean Deadlift (6×2... Read More

Warm-up Heart racer Animal Walk WU Metcon Moderate intensity GO SLOW! Metcon (AMRAP – Rounds and Reps) AMRAP 30 9 DB Thrusters 50/35# 18 Burpees... Read More

Warm-up Coach’s choice Metcon Active recovery Metcon (No Measure) AMRAP 30 @ easy pace: 500m Row 30 total Plate Russian Twists 30 Box Jumps 30... Read More

Warm-up Coach’s choice Strength Overhead Squat (4×6 climbing) Metcon High intensity Rest 1 min btw AMRAPs Metcon (AMRAP – Rounds and Reps) AMRAP 4 8... Read More