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April 1st 2019

Warm up:  8 minutes of  100m run 5 Hip opening, T-spine rotation (each side) 10 Push-up 10 Air Squat   With a continuously running clock…  0-15 min  Strength: Power Clean 5RM touch and go   17-25 minutes  Metcon: EMOM 8 5 T2B + Max Shoulder to Overhead...

March 31st 2019

Warm up:  (10 min cap) 2-3 Rounds 100m run 15 Squat Jump 30 Double Under Metcon:   EMOM 15  5 Deadlift 225/153# 10 Renegade Row 50/35# 100m sprint rest 5 EMOM 15  12 DB Alternating Snatch 50/35# 10 Lateral Burpee over DB 10/8 ABC or 12/9 Row Cals Scale ABC or Row cals...

April 1 – 7, 2019

MONDAY A) Bench Press: 5RM, then 2×5 @ 90% of 5RM B) 3 Rounds for Total Reps: 1:00 Assault Bike (Calories) 1:00 Toes-to-Bar 1:00 Alternating Single Arm RKBS, 70/53# 1:00 Rest C) 3 sets 10 Dumbbell Overhead Press 10 Bulgarian Split Squat, each TUESDAY A) Clean:...

March 30th 2019

Happy 30th Birthday Coach Elise! Metcon:  “Dirty Thirty” Super Dirty Partner Version 3 Rounds For Time 30 Box Jumps 24/20 30 Pull-Ups 30 KBS 53/35# 30 Lunges 53/35# 30 Knees-to-Elbows 30 Push Press 95/63# 30 sit up 30 Wall Balls 20/14 30 Burpees 30...

March 29th 2019

Warm up: 2 sets of 5 each Muscle Snatch Hang Power Snatch Overhead Squat Snatch Strength: Snatch EMOM 8 2 Snatch @ 75% Beginners perform Hang Snatch   Metcon  For time 100 Double Under 50 DB alternating snatch 50/35# 50 Toes to bar 50 DB alternating snatch 50/35#...