Friday, 1 Dec 17
1. Warm Up & Mobility - 15-20 Minutes 2. Metcon - 20 Minute Cap "Pop Rocks" 4 RFT: 25 Deadlifts 155/105 25 Box Jumps 20in *3 Burpee EMOM
Thursday, 30 Nov 17
1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minute Cap “Hindsight” AMRAP 20: 2 Bar Muscle-ups 4 Strict...
Wednesday, 29 Nov 17
1. Warm Up - 10 Minutes 2. Teaching - 15 Minutes 3. Metcon - 30 Minutes “Johnny” Teams of 2 For Time: Buy-In: 600 Meter Run 3 Rounds: 19...
Tuesday, 28 Nov 17
1. Warm Up & Mobility - 25 Minutes 2. Teaching - 15 Minutes 3. Metcon - 15 Minutes “Black and Blue” 5 Rounds: 10 Power Cleans 135/95 10...
Monday, 27 Nov 17
1. Warm Up & Mobility - 15 Minutes 2. Teaching - 10 Minutes 3. Strength - 15 Minutes Build to a heavy set of 2 Front Squats 4. Metcon -...
Wednesday, 22 Nov 17
Warm Up & Mobility - 14 Minutes Teaching - 13 Minutes Weightlifting - 10 Minutes Build to Heavy Single Power Clean & Jerk Metcon - 20...