Friday, 11.10.2017

Warm up & Mobility Strength: Romanian Deadlifts 3x8      *50-65% of max deadlift Metcon: 4 Rounds For Time: 16 (8/8) KB Power Snatches 53/35 10 Burpee Box Jump-overs     *10 minute timecap Box Brief **SAVE THE…

Thursday, 11.9.2017

Warm up & Mobility Alternating EMOM X 10 Minute 1: 12 Hollowbody Straddle Rocks Minute 2: 15 second L-sit hold, arms down (on parrallettes, matador, boxes etc.) Metcon: 3 Rounds For Time: 8 Pull-ups 8 Ring Dips 400m Run     *15…

Wednesday, 11.8.2017

Warm Up & Mobility Strength: Front Squat 3x3 AHAP    *3 second pause at bottom, 5 second pause at top Metcon: AMRAP X 15 15 Air Squats 100 Double Unders/300 Singles 15 Push-ups Box Brief **SAVE THE DATES** Saturday/Sunday…