April 10, 2019 Strength: Strict Press 5-3-1-5-3-1 *Build in weight on the 5-3-1, then Repeat those weights. Rowing Conditioning: On the 0:00 – 21/15 Calorie Row On the 1:30 – 18/13 Calorie Row On the 3:00 – 15/11 Calorie Row On the 5:00 – 21/15 Calorie Row On the 6:30 – 18/13 Calorie Row On...Read More

April 9, 2019 Metcon: 5:00 AMRAP 15 Bar Facing Burpees 21 Power Cleans (155/105) 27/21 Calorie Assault Bike Rest 5:00 5:00 AMRAP 15 Bar Facing Burpees 21 Power Cleans (135/95) 27/21 Calorie Assault Bike Rest 5:00 5:00 AMRAP 15 Bar Facing Burpees 21 Power Cleans (115/75) 27/21 Calorie Assault Bike Core/Midline Cashout  2 Rounds (Not...Read More

April 8, 2019 Strength: Front Squat 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% 4 reps @ 85% 2 reps @ 90% *Start a new set every 2:30 Metcon: 15 minute AMRAP 25 Double Unders 5 Power Snatch (135/95) 25 Double Unders 5 Muscle ups (Bar or Rings)* *Scale = 15...Read More

April 7, 2019 Rest Day.Read More

April 6, 2019 Partner WOD In teams of 2 complete the following: 10 minute AMRAP: 75 Kettlebell Swings (53/35) 50 Calorie Row 25 Burpees to 6″ Rest 3:00 10 minute AMRAP 60 Wall Balls (20/14) 40 Calorie Bike 20 Bar Muscle ups (Scale = 20 Burpee Pull ups) Rest 3:00 10 minute AMRAP 45 Hand-Release...Read More

April 5, 2019 Gymnastics Conditioning: Not for time, but QUALITY: 10 to 1 of: Handstand Push ups (Rx+ Alternate sets of Kipping & Strict) *Complete 30 Double Unders after each set. *Scale = Seated Dumbbell Press or Box HSPU Strength: Squat Clean A. In 12-minutes: Establish Heavy Squat Clean B. Barbell Cycling Complete 10 Reps...Read More

April 4, 2019 Metcon: 1 mile run then, 3 Rounds of: 21 Pull ups (Rx+ Chest-to-Bars) 15 Overhead Squats (95/65)  (Rx+ 115/75) 9 Sumo-Deadlift High Pulls (95/65) (Rx+ 115/75) Midline Accessory: 2-3 Rounds (Not for time) 200ft Farmer Carry 1:00 Handstand Hold/60ft Handstand WalkRead More