Line Drive
Skill: Kipping/Bar Muscle Ups Review Stations/Review Standards for Open Style Lunge Metcon: 20-min EMOM 1.) Ski Erg/C2 Bike 2.) D-Ball OTS 3.) DB Lunge 4.)... Read More
Dark Horse
Skill: HSPU Strength: Every (3)-mins…for (12)-mins 4 Split Presses 8/Arm DB Bent Over Row 12 DB Rolling Tricep Extensions Metcon: Against 16-mins… 3 Rounds For... Read More
Suit & Tie
Skill: Power Clean Strength: Every 90-seconds for 10 Rounds (15-mins) 1 Power Clean Instructions: Start at 60% and increase 5/10lbs UNTIL FAILURE! *Once you fail:... Read More
Coast to Coast
Skill: Toes to Bar Strength: Back Squats: 3-3-3 Metcon: For (4) Rounds… 3-min Work/1-min Rest (AMRAP) 7 T2B 7 Thrusters 7 Bar Facing Burpees *Pick-up... Read More
Power Hour
Skill: Hang Clean Skill: Push Press: 5-5-5-5-5 *All at the same weight: 60-70%* Metcon: Against 15-mins… For Time! 45 Deadlifts 30 Hang Cleans 15 S2OH ... Read More
Down the Middle
Saturday August 17th: ———————————— Every 5 minutes for 5 rounds (After Run, Split However) 400m Run (Together) 30 American Kettlebell Swings 20 CTB Pull-ups L1:... Read More
End of the Road
Thursday August 15th: ———————————— Solid work with the Bench Press and Bar Muscle Up work today! Tomorrow: Lower Accessory Work See you in the gym... Read More
Double Back
Tuesday August 13th: ———————————— Tough workout today-nice job! Tomorrow: Snatches then a partner workout. See you in the gym ———————————— Skill: Snatch Complex Strength: Snatch... Read More