May 15, 2021: Saturday

SaturdayWarm-upWarm-upON A 10:00 RUNNING CLOCK… 3:00 Bike or Row (EZ-Moderate) 1:00 Elbow to Instep (R) 1:00 Elbow to Instep (L) 1:00 Alt. Calf Stretch 20 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Stretch 10 Alt. Elbow Punches (Front Rack) 10 Alt. Elbow...

May 14, 2021: Friday

FridayWarm-upWarm-upAMRAP x 3 MINUTES 50’ Shuttle Run 8 MedBall Lunges 6 MedBall G2OH -Rest 1:00- AMRAP x 3 MINUTES 7 Single Ring Ring Rows 6 Kip Swings 5 Wall Ball Thrusters StrengthBack Squat (6-4-4-2*)*Build to a Moderate-Heavy 2-Rep. (Score is Weight)...

May 13, 2021: Thursday

ThursdayWarm-upWarm-up1 SET 1:00 – Alt Groiners 1:00 – Bootstrappers Into… 3 SETS 25ft L-Kicks 25ft Knee Hugs 25ft Toe Walks 25ft Butt Kickers 25ft Over the Fence, Under the Fence 25ft High Knees WorkoutMetcon (AMRAP – Reps)3 SETS ON A 7:00...

May 12, 2021: Wednesday

WednesdayWarm-upWarm-up3 SETS 10 PVC Pass Thru 10 Alt Groiner Stretch 10 Step Back Burpee Into… 4 SETS* 5 Empty Barbell Strict Press 10 Inch Worms (No Push-Up) 20 Alt Box Step Ups *Progress to 10 Box Jumps for Sets 3 & 4. StrengthShoulder to Overhead...

May 11, 2021: Tuesday

TuesdayWarm-upWarm-upFOR QUALITY 1:00 Row (EZ) 8 Hollow Rocks 4 Inch Worms 4/4 SA Ring Rows :45 Row (Mod) 8 Hollow Rocks 6 Up-Downs 4/4 SA Ring Rows :30 Row (EZ) 8 Hollow Rocks 6 Burpees 4/4 SA Ring Rows Optional Skill SessionMetconON A 10:00 RUNNING CLOCK…...

May 10, 2021: Monday

MondayWarm-upWarm-upEMOM x 8 MINUTES Min 1 – :40 Bike (EZ) Min 2 – :40 Lunges Min 3 – :40 Jumping Jacks Min 4 – :40 Mountain Climbers WorkoutMetcon (AMRAP – Reps)3 SETS FOR REPS 1:00 – DB Suitcase Box Step-Ups...