Workout of the Day

Mon 6-18-18 General Warm Up 1 2 rounds: Lunge down (length of gym) 10 Squats Bear Crawl back 10 Push Ups Samson stretch 30 sec. each leg 10 Good Mornings Snatch/OHS Complex (Build to heaviest complex ) 1 Squat snatch plus 2 Overhead squats Metcon 2 rounds 15 Burpees...

Workout of the Day

Fri 6-15-18 General Warm Up 3 500m Row 3 rounds of: 10 Kip Swings banded side shuffle D&B 10 slow squats with 3 sec pause 10 push ups with downward dog finish Back Squat (100 reps in 15:00 (for weight)) Metcon 21-18-15-12-9-6-3 reps for time of: Toes to Bar...

Workout of the Day

Thur 6-14-18 General Warm Up 2 D&B High Knees 10 Squats D&B Butt Kickers 10 Lunges D&B Bear Crawl 10 Push Ups D&B Side Shuffle 10 Good Mornings Arm and Shoulder Rotations Banded Arm/Lat stretch from the rig 20 Band pass throughs & pull aparts...

Workout of the Day

Wed 6-13-18 General Warm Up 1 2 rounds: Lunge down (length of gym) 10 Squats Bear Crawl back 10 Push Ups Samson stretch 30 sec. each leg 10 Good Mornings Metcon Teams of 2, AMRAP 35:00 Row 1,000 Run 800m 16 Partner Wall Ball Shots over pull up bar (20/14) 26 Kb Swings...