GYMNASTICS Pull-up progressions METCON “Nancy” 5 Rounds: 400m Run 15 Overhead Squats (95/65#)Read More

METCON 7 min AMRAP 14 Push press 14 Box jumps Rest 3 min 7 min AMRAP 14 Kettlebell swings 28 Lunge steps w/ KB in Goblet hold Rest 3 min 7 min AMRAP 14 Burpees 14 WallballsRead More

WEIGHTLIFTING 4 sets of 12 Back squat at 60-70% 1RM GYMNASTICS a) Pull-ups progression work b) Ring dips progression workRead More

METCON For time: 40 Assault bike calories 30 Wallballs 150 Singles 800m Run 150 Singles 30 Medball sit-ups 50 KB SDHPRead More

GYMNASTICS Pull-ups; L1- (Cannot perform a strict pull-up): Complete 3 x 8-12 Banded pull-ups, :90 sec rest, then accumulate 25 Ring Rows L2- (Easy 1 Strict Pull-up): 3 min Kipp practice, then 5 min EMOM of max reps strict pull-ups L3- (5/3 Unbroken strict pull-ups): 6 min EMOM 2-6 Strict Pull-ups, then 20 Kipping pull-ups...Read More

METCON For time: 800m Assault bike 25 Power cleans (light) 35 Medball Lunge steps 1200m Assault bike 20 Power clean 30 MB lunge steps 1600m Assault bike 15 Power cleans 25 MB Lunge stepsRead More

METCON 14 min AMRAP 30 Push-ups 25 Box jumps 20 Pull-ups MOBILITY Foam roll Quads, IT bands, and Glutes Couch stretch :90 sec per leg :60 sec chest stretch per side Banded shoulder stretch :60 sec per armRead More

METCON For time: 80 Lunge steps 40 KB swings 40 Sit-ups Rest 4 min 2 rounds: 40 Lunge steps 20 KB swings 20 Sit-ups Rest 4 min 4 rounds: 20 Lunge steps 10 KB swings 10 Sit-upsRead More

METCON For time: 150 Double unders 50 Overhead squats 30 Burpees over bar 1 mile RunRead More

METCON “Jackie” 1000m Row 50 Thrusters (45/35#) 30 Pull-upsRead More