WOD

METCON: Every 3min for 21min: 21/17cal Bike 60m Sled Push…90/45 For Slowest Round MILE MASTERY: 10min EMOM of: 150m Run

STRENGTH: 3 Rounds of: 6 Banded Deadlift 9 Chin Ups 12 DB Bent Over Row 15 Barbell Curl METCON: 27…21…15…9 of: KB Swings…70/53 Burpee Onto... Read More

METCON: 3 Rounds of: 6min AMRAP of: 27cal Ski 27 Snatches…95/65 27 Back Squats…95/65 3min Rest For Total Reps MILE MASTERY: 400m Run 1min Rest... Read More

Every 8min for 40min: 28/22cal Bike 28 S2OH…95/65 28/22cal Row 6 G.I. Janes For Slowest Round

STRENGTH: Work up to a heavy TnG Power Clean METCON: 1…2…3…4…5…6…7…8…7…6…5…4…3…2…1 of: Power Cleans…155/105 Burpee Box Jump…24/20” For Time

MILE MASTERY: Over the course of the next 8 weeks we will be implementing conditioning specific to decreasing our 1 mile run times. Today we... Read More

CORE VALUES: 2 Rounds of: 6min AMRAP of: 24 “V” Ups 24 Grasshoppers 12 Rt Side Plank Raises 12 Lf Side Plank Raises 2min Rest... Read More

STRENGTH: Take 8mins to establish a 1RM Bench Press METCON: Every 5min for 25min: 16 S Arm Hang KB Snatch…70/53 16/13cal Bike 16 Bench Press…155/105... Read More

STRENGTH: Take 8min to work up to a 1RM Deadlift METCON: 2 Rounds of: 50 HSPU…floor 40/32cal Row 30 Snatches…115/75 3min Rest For Time (21min... Read More

STRENGTH: Take 8min to work up to a 1rep Max Back Squat METCON: 15…12…9 of: Back Squat…185/125 Chest to Bar Pull Ups Toes to Bar... Read More