Workouts

May 18th- 2019

Strength 4' AMRAP Dumbbell Row Metcon 3 Rounds: 20 Burpee Over Hurdle 100' DB OH Wallking Lunge 10 Ring Dips 400m RUN

may 17th - 2019

Practice 10' E2MOM 3 Position Power Clean + 2 Front Squat + 1 Jerk Strength 5x1 Back Squats Metcon "Fight Gone WRONG" 3 Rounds of: 1' -...

May 15th -2019

Practice 6' EMOM 4 Split Jerk Strength 5x1 Pull-Ups (strict) Metcon Deathy by...DT 1st Minute: 1 Deadlift, 1 Hang Power Clean, 1 Jerk 2nd...

may 14th - 2019

Practice 30 Squat Snatch **practice skill not speed. Strength 5x1 Deadlifts Metcon 12' AMRAP 40 DU 4 Hallow Body Sequence 20 Wall balls...

May 13th- 2019

Practice 6-8 Toe to Ring 9' every 90 sec. Strength E2MOM 5x1 Push Jerk *10 air squats between sets Metcon 2x 5' Rounds 40/30 Cal AB/Row...

April 30th - 2019

Practice/Skill 9' E90's 1 Hang Power Snatch + 2 Snatch Balance + 3 OHS Strength 5x5/8 Back Squats + 5x10 Negative DB Single Leg Deadlift...

April 29th - 2019

Practice/Skill 10' Plyos 10 DB Bench Verticals + 1 Bench Vertical with 2 Long Jumps Strength 5x5/8 Pull-Ups & 5 Negative Push Ups Metcon...

April 27th - 2019

BRING A FRIEND DAY! "BRING SALLY UP" with Thrusters (45/35) or Air Squats Metcon With a Partner Complete: 100 Kettle Bell Swings then......

April 26th - 2019

Practice/Skill 12' E2MOM 10 Banded 'Y's + 20 Shoulder Taps Strength 4x2 Length Sled Rows Metcon 15' AMRAP 3 Burpees 5 T2B/T2R 8 OHS

April 20th - 2019

Practice/Skill 4' AMRAP MAX CAL Air Bike Metcon 35' TC. 1000m Row 30 Burpee over Bar 30 Pull Ups 30 Front Rack Lunge 1000m Row 20 Burpee...

April 19th - 2019

Practice/Skill 9': Every 90 seconds. 1 Clean Pull 1 Hang Power Clean 1 Push Jerk 1 Front Squat 1 Squat Clean *Unbroken Strength 6x1 Push...

April 17th - 2019

Practice/Skill E2MOM 5 Cal Air then... 3 Rds of: a) 8 vertical jump b) Sled Push (down & back) c) 1 length Lateral Jumps Strength...

April 16th - 2019

Practice/Skill 10' E2MOM 1 Squat Snatch + 8 Overhead Squats Strength 6x1 Deadlifts Metcon 20' TC. 80 DB Snatch 70 DB Push Press 60 DB...

April 15th - 2019

Practice/Skill E2MOM 7-10 Ring Dips + Max Effort Ring Support Strength 6x1 Barbell Row Metcon 7 Rounds with 16 min. Time Cap. 10 Hang...

april 9th - 2019

Practice/Skill 12' / E90's 8-12 Box Jumps Strength 6x3 Barbell Row Metcon 3RDS/ 2.5' mins per RD. *Rest 1 Min between RDS. AMRAP 30 DU 20...

April 8th - 2019

Practice/Skill 7.5 Min - E90's 1 Power Snatch 1 OHS 1 Hang Squat Snatch Strength 6x3 Back Squats Metcon 5 Rounds: 12 Burpee Over Bar 9...

April 6th - 2019

Practice/Skill Plyo Practice 6 Lengths single leg hops 4 lengths long bound 4 lengths high bound 4 lengths lateral bound 2 lengths long...

April 5th - 2019

Practice/Skill E2MOM 4 High Hang Squat Cleans + 2 Jerks Strength 6x5 Deadlifts Metcon 40 KB Swings (50/35) 20 KB Box Step Ups 20 Russian...

April 3rd - 2019

Practice/Skill 10' EMOM 7-10 HSPU Strength 6x5 Barbell Row Metcon 1000m ROW 30 Ring Dips 60 DB Snatch

April 2nd - 2019

Practice/Skill 9' E90'S 5 Low Hang Power Snatch Strength 6x5 Back Squats Metcon 8' AMRAP 10 T2B 5Hang Power Cleans 3 Front Squats