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October 8, 2018

Metcon (Time) For Time 10 Back Squat (225/155) 2 alt TGU (70/44) 8 Back Squat 2 alt TGU 6 Back Squat 2 alt TGU 4 Back Squat 2 alt TGU 2 Back Squat 2 alt TGU

September 26, 2018

Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m run 10 t2b 10 burpees 50ft “Core” Bear Crawl 5 sand bag cleans 50′ front rack sand bag carry

September 25, 2018

AMRAP 10 @ EZ/Moderate 400m row 10 wall walks 100′ Core bear crawl + Metcon (AMRAP – Rounds and Reps) AMRAP 12 100 DUs 10 HR push-ups 20 squats 100′ Double KB Front Rack Carry (53/44

September 24, 2018

Back Squat (Every 3min x 4 sets. ) 4 sets x 3 reps. All sets challenging. NOT maximal. No Failing. Prioritize movement and ROM/depth. Metcon (Time) For Time 21 DB thrusters 3 legless rope climbs 15 DB thrusters 2 legless rope climbs 9 DB thrusters 1 legless rope climb

September 21, 2018

Clean (EMOM 5: 1 squat clean) build each set. Finish around 70-75% of 1RM – use this weight for the MetCon if scaling is necessary. Metcon (Time) For Time 9-7-5 AB cals 3-2-1 squat cleans (225/155)GOAL: Sub 3min CAP: 5min COOKIES: 3 sets 6-8 tough bent over rows – rest 1min 6-8 tough bench press

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September 19, 2018

Deadlift (EMOM 4: 3reps) Build each set, working close to a 3 RM. ALL REPS must be double overhand, NO hookgrip, and NO tng. complete at 11X1 tempo. Metcon (Time) For Time 50 wallballs 40 KBS (53/35) 30 t2b 20 S2OH (75/55) 10 burpees over bar 20 S2OH 30 t2b 40 KBS 50 wallballsGOAL: 20min

September 18, 2018

Metcon (Time) 4 rounds for time 400m run 25 KBS (70/53) 500m row 25 burpees to 6″ targetGOAL 24min

September 10, 2018

Ask yourself each day: Where am I? Where do I want to be? Am I doing what I can to get closer to my goal(s)?   Metcon For Time 12 back squats 21 push-ups 400m run 9 back squats 15 push-ups 400m run 6 back squats 9 push-ups 400m run (225/155)

September 5, 2018

Back Squat 3 x 6 @ 20X1 tempo All sets tough. Rest 3min b/t sets. Metcon AMRAP 20 400m Run 30 Air Squats 20 KBS (53/44) 10 MU

August 31, 2018

Stop. Reflect. Prioritize. Live.   Overhead Squat (EMOM 6: 2 BTN Snatch Grip PP + 2 OHS) Start very light and try to add 5-10lbs per min. Focus on stayin connected to the bar in the push press and maintaining scap activation. Metcon (Time) 4 rounds for time 400m run 20 KBS (70/53) 10 burpees

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