02/28/2019-THURSDAY WORKOUT

STRENGTH A1. Double Kb Front Rack Walk X :35 a2. Sa Farmers Carry X :35 a3. Hollow Body Hold X :35 rest 2 Min X 4 Sets METCON Emom X 24 1 = 10-15 Cal Ab 2 = 20 Wallballs 3 = 20-25 Pushups 4 = 50-70 Doubles 5 = :30 Ring...

2/26/2019-WEDNESDAY WORKOUT

STRENGTH Emom X 12 1 = 12 Double Kb Death March 2 = :30 Me Shspu (use Def If Necessary) 3 = :30 Hs Walk Practice METCON For Time 1250/1k Row 30 Power Cleans (135/95) 30 T2b 15 Power Cleans (185/125) 15...

2/26/2019-TUESDAY WORKOUT

STRENGTH 5 Min build To A 1rm Behind The Neck Snatch Grip Push Press + Ohs 8 Min 2rm Low Hang Squat Snatch Below The Knee METCON 5 Rounds For Time 25 Russian Kb Swings 14 Goblet Lunges 14 Box Jumps(24/20)...

2/25/2019-MONDAY WORKOUT

*The 630pm class will be condensed to 45 minutes to accommodate Team RWB Namasday event at 730pm.  Please be on time.  Thank you! STRENGTH Build To A 1rm Back Squat build As Follows 50%x5 60%x4 70%x3 80%x2 90%x1 95%x1 then go for new 1 METCON AMRAP 4 10 C2b Pullups 10...