Friday, 18 August 17
Warm Up - 12 Minutes Mobility - 6 Minutes Metcon Overview & Rehearsal - 10 Minutes Metcon - 3 RFT (12 Minute Cap) 10 Chest to Bar...
Thursday, 17 August 17
Warm Up & Mobility - 20 Minutes Metcon - 3 RFT (25 mins) 50/35 Calorie Row 100 Double Unders (2:1) 200 Meter Farmers Carry (70/53...
Wednesday, 16 August 17
Warm Up - 6 Minutes Metcon "Baby Mangel" AMRAP x 20 10 Box Step Ups 24/20" 4 Power Snatches 115/75 17 Air Squats *all movements done with...
Tuesday, 15 Aug 17
Warm Up - 8 Minutes Mobility - 4 Minutes Strength - 18 Mins Front Squat 3-3-3-3 Metcon- For Time: (20 Minute Cap) 12 Clean & Jerks...
Monday, 14 Aug 17
1. Warm Up - 10 Minutes 1a. Mobility - 6 Minutes 2. Technique - 20 Minutes 3. Metcon - 20 Minute Cap 21-15-9 Sumo Deadlift High Pull...
Thursday, 10 August 17
Warmup - (10 mins) Mobility - (5 mins) Metcon - For Time (20 Min Cap) 15-10-5 Kettlebell Swings 70/53 Toes to Bar 800 Meter Plate Run...