10/30/2020Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsMetcon (Weight)12 min to build to a Heavy Complex: 1 Hang Clean (any) + 2 Front Squat + [...]

10/29/2020Metcon (Time)45 min x Alternate 2 min Assault Bike or Row every 5 min Rd 1/4/7: - AMRAP 5 Pull Ups 10 Push Ups 15 [...]

10/28/2020Warm-upWarm-upWarm-Up 30 KB Swings + 3 Rounds x 6 Upright Row 6 Squat and Press 6 Muscle Snatch 6 Good Morning 6 Bentover Row + [...]

10/27/2020Metcon (Weight)Every 4 min x 4 20/16 Cal Assault Bike 20 Front Squat - 115/75 - build weight each round - record final weightMetcon (Weight)5 [...]

10/26/2020Metcon (AMRAP - Rounds and Reps)12 min x 15 Wall Ball 12 Toes to Bar 9 Ring Dips/Push UpsDeadlift (5x5 @ 75-85%)Metcon (Time)For Time: Rx+ [...]

10/23/2020Do either the strength or the conditioning work depending on what suits you today.WeightliftingPick either Power Snatch OR Power Clean.Power Snatch (6 x 3; building)Power [...]