4/201/2018-FRIDAY WORKOUT

Strength 2×20 back squat, men add 10 lbs, women add 5 lbs from last week Metcon Relay race in partners 3 rounds each for time 250m row 15 Double RKBS(53/35)(70/53) 5 double kb thrusters Cashout 1:00 couch stretch, per...

4/19/2018-THURSDAY WORKOUT

Metcon 25 Minute AMRAP 1.5 mile run Then AMRAP in remaining time 10 pull-ups(C2B) 8 Hang Power Cleans(95/65)(135/95) 6 Front Squats Cashout 50 EBB Good...

4/18/2018-WEDNESDAY WORKOUT

Strength Build to a heavy 1 Rep bench press Metcon 15 Minute AMRAP 10 Ring Dips 10 OH Lunges(75/55)(95/65) 10 Burpees Cashout 5 wall walks or 3 laps hand stand...

4/17/2018-TUESDAY WORKOUT

Skill Not for time 30 Ring muscle ups(comp), 40 strict or weighted pull-ups(rx), 50 Ring rows(perf) Metcon 5 rounds 40 Double unders 20 ALT DB Snatch (50/35) Cashout 2:00 side plank, per...

4/16/2018-MONDAY WORKOUT

Strength Build to a heavy complex 1 Deadlift 3 Power Cleans 5 Front Squats Metcon For time 50 Deadlifts(185/135)(225/155) 40 Box Jump overs(24/20)(30/24) 30 Wall Balls(20/14)(30/20) 20 Toes to bar 10 ALT Pistols Cashout 50...