20210227 Metcon Metcon (Time) In teams of 2 6 rounds 6 Bar Muscle Ups 12 Deadlift 155/105 6 Shoulder to Overhead 155/105

20210226 Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004

20210225 Metcon Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP Bike 15/12 Cal 20 Box Step Ups (choose weight) 1 Down and Back Farmers Carriers (choose weight) 15 GHSDSit Ups 50 Double Unders or 30 Heavy Rope Doubles Very much a flow workout again, our goal is to move steady for 25 min without […]

20210224 Weightlifting Split Jerk (1-1-1-1-1-1-1-1-1-1) 10 Min EMOM 1 Split Jerk Every Min. Athletes can choose to clean the bar or from the Rack. Metcon Metcon (Time) 10 Rounds: 250/225m Row 5 Chest 2 Bar Pull Ups

20210223 Weightlifting Snatch Balance (1+1) Building to a heavy snatch balance plus overhead squat. Plan 15 Min working time on this. Make smart increases in weight, get really warmed up for this. Metcon Metcon (Time) For Time: 15 Min Cap 10 Squat Snatch 115/75 15 Burpees 8 Squat Snatch 135/95 15 Burpees 6 Squat Snatch […]

20210222 Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 7 HSPU 10 Box Jumps 24/20 12 Toes 2 Bar

20210221 Weightlifting Bench Press (5-5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP Bike 10/7 Cal (can use C2 Bike as well) 50 Double Unders 10 Single Leg Squats (pistols) —–Rest 2 Min—- 7 Min AMRAP Row 12/9 Cal 50 Double Unders Single Leg Squats (pistols)