083115
*make sure to bring a sweat band or wrist wraps to protect your forearms for KB snatches! Warmup 4x10 reverse hyper 3x10 hip extensions...
082815
Banded Partner Drag 4x50m Back Squat 3x3 @ 92.5% Max Effort 1000m row Metcon: for time 15 powercleans (225/145) 30 bar facing burpees 60...
082715
Dynamic Warmup Shoulder Mob./hip mob. 5 min AMRAP: 5 pushup 1 crab walk with weight (10m) (20/14) 5 toes to bar 1 crab walk with weight...
082615
4x25 banded Pullaparts 3 rounds: 50 DU 10 horizontal ring rows Strength: Back Squat 4x4 @ 87.5% Strict Press 10 min EMOM 3 reps @ 67.5%...
082515
3x10 goodmornings w/ 20 second hollow body b/t 4 rounds: 10 OH walking lunges with empty bar 10 light KB swings Work up to one heavy set...
082415
Dynamic Warmup (*row 200mx3 at some point) Banded Glutes 5 min 2 wall climbs with 10 sec. hold 10 wallball (20/14) Back Squat 5x5 @ 77.5%...
082115
Dynamic Warmup Partner banded sprints (20m) Back Squat 3x3 @ 90% *MisFit 5x1 pause power pos. clean 90-100% Metcon: 1 min of: 5 wallball...
082015
5:30a class 3x12 hip extension with Partner row 200m 10 empty bar OHS Strength one set of 5 HEAVY DL OLY: Pause power pos. snatch 4x1 @...
081915
Warmup 5 min AMRAP 10 empty bar thrusters 5 vertical ring rows Back Squat: 4x4@85% Strict press: 10 min EMOM 3 reps @ 65% Metcon: 4...
081815
ROMWOD Bench Press 5x5 @ 75% Max unbroken kipping pullup x3 *subject to change
