Friday, 29 Sep 17
1. Warm Up - 10 Minutes 1a. Mobility - 3 Minutes 2. Technique/Skill - 20 Mintes 3. Rehearsal - 5 Minutes 4. Metcon - 20 Minute Cap 3 RFT:...
Thursday, 28 Sep 17
1. Warm Up - 13 Minutes 2. Strength/Weightlifting - EMOM x 12 1st minute- Overhead Squat 2nd minute- Snatch Balance *work up to 70% 3....
Wednesday, 27 Sep 17
1. Warm Up - 15 Minutes 2. Metcon - AMRAP x 7 Lurong Challenge #2 "Jackie MAX" Row 500m 25 Thrusters 15 Ring Rows
Tuesday, 26 Sep 17
1. Warm Up - 8 Minutes 2. Technique/Skill - 20 Minutes 3. Metcon - AMRAP x 15 18 Calorie Row 15 Wall Balls (20/14) 12 Alternating...
Monday, 24 Sep 17
1. Warm Up - 15 Minutes 2. Technique/Skill - 20 Minutes 3. Metcon - 20 Minute Cap 400 Meter Run, 40 Overhead Squats 45/35 400 Meter Run,...
Friday, 22 Sep 17
1. Warm Up - 10 Minutes 1a. Mobility -2 MInutes 2. Technique and Skill - 20 Minutes 3. Metcon - "Captain Crunch” AMRAP x 4 3 rounds: ...