OLYMPIC: 5×3 Front Squat (2sec pause at depth) 5×3 Clean High Pull 5×1 Clean n Jerk ENDURANCE: Every 2min for 36min: 1st 2min- 24/19cal Row... Read More
METCON: 4 Rounds of: 3min AMRAP of: 4 DB Burpees…50/35’s 6 DB S2OH…50/35’s 8 DB Hang Cleans…50/35’s (8) 10m Shuttle Touch 3min Rest For Total... Read More
METCON: 3 Rounds of: 38/30cal Bike 29 HSPU…floor 20 Power Cleans…135/95 3min Rest For Time (24min Time Cap) MILE MASTERY: 2 Rounds of: 4min AMRAP... Read More
METCON: Every 3min for 21min: 12 Burpee Bar Touch 12 Pull Ups 12/9cal Bike For Slowest Round MILE MASTERY: 12 Rounds of: :20sec Sprint :40sec... Read More
CORE VALUES: 27…21…15…9 of: DB Sit Ups…light Russian Twists (right/left=1rep) Grasshoppers (right/left=1rep) METCON: 40cal Run then: 5 Rounds of: 15 Hang Snatches…95/65 20 Back Squat…95/65... Read More
10 Rounds of: 40’ Rope Sled Drag…315/225 6 Bench Press…225/135 9 S DB Front Squats……70/50 12/9cal Bike For Time GOOD LUCK COACH TRACY, KARIS AND... Read More
METCON: 30/21cal Ski 30 Single DB Step Ups…50/35…20” 30 HSPU…floor 30 Pull Ups 30 HSPU…floor 30 Single DB Step Ups…50/35…20” 30/21cal Ski For Time (15min... Read More