Friday, April 10th 2020


Metcon (No Measure) E3MOM x 12mins 5 Odd object bent over rows @ Tempo 5-1-4-5 30 V-ups


Metcon (5 Rounds for reps) 5 rounds 60s Alternating Single leg RDL + reach 60s Mountain Climbers 60s Lateral speed skaters Everytime coach claps: 1x: 4 Pike ups 2x: 10 Air squats 3x: 8 Glute bridges


Metcon (Weight) Shoulder health Bottom up Double KB OH Carry 5 x 50' @As heavy as possible Rest as needed between sets

Goal: Stability

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Saturday September 12th, 2020

Metcon (Weight) ON A 12:00 RUNNING CLOCK... Build to a 2RM Power Clean Metcon (Time) Cash In: 400m Run Then.. 3 Rounds 15 Deadlifts 185/ 125 12 Bar Facing Burpees 9 Box Jump Overs 24/20 Cash Out: 400m

Saturday, April 11th 2020

Metcon Metcon (AMRAP - Rounds and Reps) TEAM WOD!! Amrap 22 minutes You go I go 10 Odd object GTO 10/10 Lunge to explosive knee drive Amrap 22 minutes You go I go 10 Double DB snatches @ 35/25lbs (or

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