Monday – June 1

Part 1: 1 Rep Max Back Squat *We will have an optional, non-recorded metcon prior to the squats for those that need more time to loosen up.  Otherwise we will have an approximate rep scheme to get you going towards a 1 rep max type weight.  You will have...

Saturday – May 30

In Teams of 2  400 M Overhead Walk (45/25) *Done together.  Weight must be above head with locked out elbows.  Only one partner is carrying the weight at a time then 4 Rounds 20 Deadlifts (135/85) 20 Hang Power Cleans (135/85) then 400 M Run (Relay)...

Friday – May 29

  For Time: 5 Muscle Ups (10 Ring Rows/10 Ring Dips Sub) 10 Handstand Push Ups 20 Box Jump Overs (24/20) 30 Hand Release Push Ups 40 KB Swings (53/35) 50 Double Unders 50 Calorie Row 50 Double Unders 40 KB Swings (53/35) 30 Hand Release Push Ups 20 Box Jump Overs...

Wednesday – May 27

  Part 1: EMOM – 10 Minutes 1 Power Clean 1 Squat Clean 1 Split Jerk  *Work up to your heaviest set  Part 2: 7 Minute Rep Ladder (Increasing by 2s) 2 Push Jerks (165/105) 2 Bar Facing Burpees *Scale the weight to no more than 75-80% of your 1 rep...