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Friday, April 3, 2020

Equipment Version

Metcon (Time) For Time 50 Thrusters 200 Double Unders 30 DB Snatch 20 Box Jumps Overs 15 Stand Up Sit Ups



No Equipment Version

Metcon (Time) For Time 50 Air Squats 40 Hand Release Push ups 30 Burpees 20 Jump Lunges 15 Stand up Sit ups



Accessory Work

Metcon (No Measure) 5 Rounds 1 Min Wall Sit Hold 1 Min Rest


Challenge yourself to sit and hold with your knees bent at 90 degrees. Keep your hands away from your body during squat. If fatigue sets in, keep your back pressed against the wall and stand up to decrease intensity.  Sit back down into 90 degree squat position for as long as possible. To make this more challenging hold a weight out in front of your body or overhead!


Metcon (No Measure) Tabata Core 2 rounds :20 Hollow Hold :10  Rest :20 Superman Hold :10 Rest :20 Mountain Climbers :10 Rest :20 Cross Body V-Ups

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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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