October 28 – November 2, 2019

MondayTuesdayWednesdayThursdayFridaySaturday Metcon Monday! In teams of 2 Complete (28:00 Cap) 2000m Row 160 MB Squat Cleans 200 Bicycle Crunches (hard count) 160 MB G2O 2000m Row *1 Partner works at a time *Complete in order 5 Rounds for Time (24:00) 8 Power Cleans...

October 21 – October 26, 2019

MondayTuesdayWednesdayThursdayFridaySaturday   A) 8:00 Snatch Practice 1 Snatch Deadlift 1 Hang Snatch Pull 2 Hang Snatches – B) 15:00 AMRAP 20 Alt. DB Snatch 20 MB Slams 400m Row A) 7:00 Pull Up Practice 5 Scap Raises (no band) 5 Strict Pull Ups 5 Kip...

October 14 – October 19, 2019

MondayTuesdayWednesdayThursdayFridaySaturday 12:00 to Find 3RM Front Squat Max Push Ups – In a 4:00 Window 1 Lap Sprint Suicide run 200m Row Sprint Max Burpees – 5:00 AMRAP 20 Plyometric Reverse Lunges 10 Downdog Push Ups A) 8:00 Handstand Practice...

October 7 – October 12, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 18:00 Strength 3×2 Front Squats @ 90% 3×1 Front Squats @ 92.5% 6×16 1-Arm OH Press (8R/8L) 6x:30 Hollow Hold (Weighted) – B) 5:00 AMRAP 10 Skaters 10 V-Ups 5 sets In 4:00 complete: 1 Lap Sprint 10...