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March 28th 2019

Warm up: 400m run 10 leg swings each direction 15 KB SL Deadlift (each leg) 20 Walking lunge steps Strength:   Deadlift 4×3 No touch and go Metcon: Every 5 minutes for 3 rounds 12 Thruster 95/63# 400m run 12 Burpee scale run as needed post all 3 scores to the...

March 27th 2019

Warm up: 3 rounds (10 min cap) 12 Push-up + 2 shoulder taps 25ft Duck walk 8-10 Strict Pull-up (scaled do 12-15 ring row) Strength:  Back Squat Take 15 minutes to establish a 2 rep max Back Squat Metcon AMRAP 7 10 Overhead Squat 95/63# 12 Pull-up Rest 3 AMRAP 7 10...

March 26th 2019

Warm up 2 Rounds 20/15 Calories 10 Hand walk out to plank, Hip Opener, Tspine rotation (5 each side) 10 PVC Good Morning 15 Air Squat Strength: Every 90 seconds for 7 rounds 3 Cleans @ 75% Metcon: 3 Rounds for time 15 Front Squats 115/73# 10 Handstand Push-up 15 Hang...

March 25th 2019

Warm up: 10 minutes 2 rounds 200m run 12 American KBS 12 KB single Arm Push Press 10 PVC Pass through   Strength: Push Press 5×3 @ 80% 2 second hold at the top Metcon: 3 rounds for max reps in each round 1 minute of RKBS 70/53# 1 minute of toes to bar 1...

March 25 – 31, 2019

MONDAY A) Power Snatch: (1) Build to Heavy Single (2) 5×1 on 0:30, use 80% of today’s heavy single B) AMRAP 15 21 Alternating Single Arm RKBS, 53/35# 15 Wall Ball, 20# to 10’/14# to 9′ 12 Ring Pushups 9 Strict Pullups Shuttle Run TUESDAY A)...