April 30, 2016

Warmup 400m run 100 ft lunge with lizard stretch 1 min scorpion kicks 1 min dead hang metcon 4 rounds of: 18 plate facing burpees carry around gym 90 ft plate drag carry around gym 90 ft plate lunge (plate held in front position) cooldown accumulate 5 min in plank...

April 29, 2016

Warmup find a partner team metcon 400 m run empty bar each person complete 10 hang cleans 1 min partner dead hang 2 min amrap of alternating reps of 5 with partner air squat you go 5 I go 5 reps set weight and wall ball station metcon 200 wall ball shots 100/100 150...

April 28, 2016

Warmup 1 min jumping jacks 1 min dead hang with partner stretch empty bar 10 deadlifts 10 air squats 5 burpees 8 deadlifts 8 air squats 4 burpees 6/6/3 4/4/2 -complete warmup by setting weight up for workout men 275-315 women 135+ choose decently heavy load as form...

April 27, 2016

Warmup 1 min jumping jacks 1 min dead hang 1 min squat hold 4 min emom (every min on the min of) …5 burpees 10 lunge steps same minute HERO WOD Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups rings (bar modified) *If you’ve got a 20-lb. vest or...

April 26, 2016

Warmup 1 min shuttle run 30 sec deadhang 100 ft each high knees butt kicks side shuffle 50ft lunge to lizard 50 ft walk out empty bar 1 min overhead hold metcon 400 m run 9 strict press with 75-95/ 45-65 600 m run 15 strict press 800 m run 21 strict press cooldown 100...