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June 8, 2020 Strength: Squat Stamina (Week #2) Every 2:00 x 7 sets: 1 Front Squat 3 Back Squats *Increase weight from last week – add anywhere from 5-20#. This is the second week of the Squat Stamina Cycle.  The goal this week is to increase weight from last week.  A suggested weight is anywhere...
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June 7, 2020 Rest Day. Get out and enjoy this beautiful day.
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June 6, 2020 Partner WOD 100 Double Unders 20 Burpee Box Jump Overs (24″/20″) 75 Plate Ground to Overhead (45/35) (Partner holds plate Overhead) 20 Burpee Box Jump Overs 50 Pull ups (Partner hangs from bar) 20 Burpee Box Jump Overs 25 Synchronized Hand-Release Push ups 20 Burpee Box Jump Overs 50 Pull ups (Partner...
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June 5, 2020 Strength: Clean Conditioning (Week #2) Every :20 x 10 Rounds: 1 Hang Power Clean *Use the second weight that you used in last weeks conditioning. Rest 1:00 Every :30 x 8 Rounds: 1 Hang Power Clean *Increase weight from first section. Rest 1:00 Every :40 x 6 Rounds: 1 Hang Power Clean...
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June 4, 2020 Metcon: Every 5:00 x 5 Rounds: 8 Power Snatches* (115/85) 16/12 Calorie Bike 8 Overhead Squats (115/95) *For each break on the Power Snatches, a 3 Burpee penalty will be enforced. You must complete the burpees before resuming the Power Snatches.  The goal is to focus on Touch & Go Power Snatches. 
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June 3, 2020 Strength: Push Press On a 1:30 Clock: 3-3-3-2-2-2-1-1-1 *Build in weight on each set. Metcon:  3 Rounds for time: 30 Wall Balls (20/14) 20 Toes-to-Bar 10 Deadlifts (225/155)  
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June 2, 2020 Core/Midline: 3 Rounds of: 20 Toes-to-Rings 20 Abmat Sit ups 20 Mountain Climbers (2:1) Metcon: 0:00 – 5:00 50 Handstand Push ups 5:00 – 7:00 Rest 7:00 – 10:00 Max Strict Pull ups 10:00 – 12:00 Rest 12:00 – 22:00 AMRAP of: 10 Burpees to 6″ Touch 30 Unbroken Double Unders (60...
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