Thursday 3-29-2018

Warm Up Tabata Double Unders Strength EMOM 10 Even: 5 bench press @80% Odd: 8 close grip DB bench Metcon Amrap 12 30 doubles 10 DB Snatch 8 push-ups

Wednesday 3-28-2018

Warm Up 2 Rounds 100m Row 10 pvc pass-thru 15 second plank hold Strength EMOM 10 Even: 10 weighted sit-ups  Odd: 5 strict T2B Metcon 1000m Row 100 sit-ups 50 Russian twists  30 T2B Break up...

Tuesday 3-27-2018

Warm Up 2 rounds 15 good mornings 30 mountain climbers Strength EMOM 10 Even: 5 deadlifts @80% Odd: 5 MBC-Wallballs  Metcon 21-15-9 Deadlifts (225#/155#) Bar facing burpees

Monday 3-26-2018

Warm Up 2 rounds 10 PVC Pass-thru 5 push-ups  30 jumping jacks  Strength EMOM 10 Even: 5 push press @80% Odd: 5 Front Raise Metcon Amrap 7 7 HSPU 7 box jumps Rest 3 minutes Amrap 7 7 Ring dips 7...