Aug 9th, 2016

Warmup Warmup 400 m run 3 min of every 30 sec 10 air squats Then 1 min plank hold Empty bar 5 hang cleans 10 deadlifts At 135-165/55-115 *choose weight as close to highest weight where you can go unbroken without sacrificing form too much Metcon Unbroken + burpee...

Aug 8th, 2016

Warmup 400 m run 1 min deadhang 1 min scorpion kick Empty bar 1min oh hold 5 strict press Metcon 3 round of 400 m run 21 shoulder to overhead 115/55-75 12 burpee box jumps cooldown 4x 10 strict pull-ups 15 empty bar skull...

July 29, 2016

Warmup 4oo m run 100ft lunge with lizard empty bar 10 deadlifts set weight to 185/125 metcon 1 k run 25 box jump overs step down -then- 3 rounds of: 25 deadlifts 25 pushups -then- 25 box jump overs 1 k run cooldown 3x 1 min scorpion kick 15 ghd...

July 27, 2016

warmup as needed Metcon modified Brian Modified version 3 rounds of 25 pull-ups (strict optional) 25 back squats @185/135 Modify  weight as form allows cooldown 3x 10 hip Ext *3 sec pause at top

July 26, 2016

warmup 400 m run 100 ft lunge with lizard 2 min squat stretch 1 min dead hang metcon 7 rounds of 21/14 calorie row or assault bike 14 toe to bar 7 heavy med ball over or partner tire flips *option for med ball over is 21 ball slams cooldown easy pace of 3 rounds of 50...

July 23, 2016

warmup 400 m run 100 ft lunge with lizard stretch 50 ft walk out 1 min dead hang 30 sec overhead plate hold metcon 5x -25 shoulder to overhead with plate 45/25 -carry any way 100m or around short part of gym -80 ft plate drag cooldown 3x 15 hip extensions 15 push...