Thursday, January 31st
A. METCON: Not for Score: Rotating Stations on the 2:00 x 3 Rounds (30:00 Total) A) 200m Run or 12 Calorie Bike B) 30 Sit-Ups C)...
Wednesday, January 30th
A. STRENGTH/GYMNASTICS: On the 2:00 x 5 Rounds: 3 Front Squats 6 Back Squats Handstand Walk Round 1 - 55% of 1RM Front Squat Round 2 -...
Tuesday, January 29th
A. METCON: For Time: 25-20-15-10-5: Box Jump Overs (24/20) Toes to Bar Directly into… 5-10-15-20-25: Hang Power Snatch (75/55) ...
Monday, January 28th
A. STRENGTH: Push Press 5 Sets of 3 Repetitions *Start at 75% 1RM Push Press, and build. In the dip we can check in to ensure we have...
Saturday, January 26th
A. METCON: On the 5:00 x 5 Rounds: 5 Dumbbell Hang Clean and Jerk, left arm (50/35) 5 Dumbbell Hang Clean and Jerk, right arm (50/35) ...
Friday, January 25th
A. SKILL CONDITIONING: 12 Minute EMOM: Minute 1 - 50 Double Unders Minute 2 – Gym Length Handstand Walk (HSW Progression Video Below) ...
Thursday, January 24th
A. METCON: 400m Run 3 Rounds: 10 Ring Dips 10 Strict Pull-Ups 10 V-Ups 400m Run 3 Rounds: 10 Push Ups 10 Calorie Bike 400m...
Wednesday, January 23rd
A. STRENGTH: 8 Minute EMOM: Back Squat 2 Reps Sets 1-2 - 60% of 1RM Back Squat Sets 3-4 - 65% Sets 5-6 - 70% Sets 7-8 - 75% Then…....
Tuesday, January 22nd
A. GYMNASTICS CONDITIONING: 10:00 Effort on Athlete's Choice: Bike, Row, or Run On the 2:00 - 30% of Max Ring Muscle-Ups On the 4:00 -...
Monday, January 21st
A. WARM UP: Rotating Stations Every 1:00, (2 Rounds): Station 1 - :50s Row Station 2 - :20s Jump Rope + 5 OHS Station 3 - :50s Warrior...
