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TUESDAY 2.18.20

LIFT Push Press w/ PauseEvery 2:00 x 10:00 (5 Sets) 4 x 5 @ 65-75% 1RM *:03 Pause in dip and overhead  METCON15:00 AM...

MONDAY 2.17.20

LIFT Pause Front Squats Every 4:00 x 16:00 (4 sets)5 Reps @ 65-75% 1RM - :03 Pause in the bottom Immediately into 16 ...

SATURDAY 2.15.20

SATURDAY SWEAT In Teams of 2 5:00 Burpee Box Jump Over5:00 AbMat Su5:00 KB/DB Lunges (Suitcase carry) 5:00 T2B  5:00 ...

FRIDAY 2.14.20

LIFT + MOVETEAMS OF 2 4 Rounds 2:00 Max Cal Row 2:00 Max Power Snatch 1:00 Rest *Only one person working at a time *C...

THURSDAY 2.12.20

LIFT 5 Rounds 5 Strict Press - Climbing Immediately into:50 Doubles 1:00 Rest METCON10 Rounds 10 Wall Ball Shots 4 DB...

WEDNESDAY 2.12.20

LIFT 15:00 to complete 4 Rounds 10-15 Dbell Bench Press10/10 Gorilla KB Rows10/10 Hollow Body Russian Twists 20 Russi...

TUESDAY 2.11.20

LIFT + MOVE"DT" + Toes to Bar5 Rounds of 1 Round DT 15 Toes to Bar DT is 12 Deadlifts + 9 Hang Power Cleans + 6 S2OH ...

MONDAY 2.10.20

LIFT Back Squat  20:00 or 4-5 sets:6 Reps with a 40X0 Tempo(4 sec. down, 0sec. at the bottom, up, and 0sec. at the...

SATURDAY SWEAT 2.8.20

TEAMS OF 220:00 AMRAP 20 Power Cleans 115/75 20 Box Jumps 24/20 20 American KB Swings 55/35 30 Power Cleans 95/65 30 ...

FRIDAY 2.7.20

LIFT Snatch 18:00 to1.) Slowly build to a 1RM2.) Work on technique and hit sets of 3 at a time3.) Complete a 3 positi...

THURSDAY 2.6.20

LIFT Alt KB Row  4 x 10/10 Immediately into 8 Barbell Roll Outs  KB ROW VIDMETCON3 Rounds 3:00 Air Squat 2:00 Hang Po...

WEDNESDAY 2.5.20

LIFT 10:00 EMOMMin 1) 5 Bench Press (Climbing) Min 2) 5 Sumo Stance Deadlifts @ 50% of 1RM *Score = Heaviest BenchMET...
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