Team Work Saturday Teams of 2: One person working at a time Sandbag run – if weather permits, if not the rower will be used. -mailbox and back, 200 meter row -man hole and back, 300 meter row -stop sign and back, 400 meter row 60 Power cleans (95/135) 30 synchronized burpees over the bar […]

1. 21-15-9 Dead Lift 245/165 Box Jump, 24/20 Wall Ball, 20/14 2. Skills EMOMx10: Odd: 50 Double Unders Even: 10 alternating Pistols (5/side) 3. Clean Jerk A. Squat Clean + Front Squat + Push Jerk + Split Jerk at 45%, 50%, 55%, 60%, 65% B. Clean and Jerk at 70%, 75%, 80%, 85%, 90%, 85%, […]

1. Metcon AMRAP 20 of: 200 Double unders 100 Air Squats 80 Burpees 60 Wall Balls, 20/14 40 TTB 20 Strict HSPU 10 Muscle ups or 20 pull ups & 20 dips 2. Snatch Technique EMOMx8: Odd: Power Snatch + Snatch Balance, stay below 65% Even: Hang Squat Snatch + OHS, stay below 65% 3. […]

Rest Day! Yoga with Laura @ 5:30am. If you haven’t been yet make this happen, you will NOT regret it.

Teamwork Tuesday 1. “Team DT” Teams of two. One athlete complete a full round before switching. AMRAP 12 of: 12 Deads, 155/105 9 HPC, 155/105 6 Jerks, 155/105 2. Skills ARMAP 5: 50 unbroken Double unders 3. Midline 3 Rds NOT FOR TIME: 1 min Plank Hold 50 Supermans 1 min Boat Hold Gym Notes: […]