Blog

Unrated – U30 View Public Whiteboard Warm-up 5:00 Clock: 10 Alternating Stepback Lunges (Total) 10 Hip Bridges :30 Bottom of the squat hold Metcon Metcon... Read More

Unrated – U60 View Public Whiteboard Warm-up 2:00 row 3 sets 10 alternating RDLs 10 kang squats 10 jumping air squats Then 2:00 hip opener... Read More

Unrated – U60 View Public Whiteboard Warm-up 2:00 machine 3 rds 10 squats with plate 10 lunges 10 plate ground to overhead 10 wall slides... Read More

Unrated – U60 View Public Whiteboard Warm-up 6:00 1:00 bike 10 v ups 10 step ups 5 inch worms 5:00 Coaches choice/movement prep For clean... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 rds: 20 RDLs 30 Flutter Kicks 5 Inchworms Metcon Metcon (AMRAP – Rounds and Reps) 14 min... Read More

Unrated – U60 View Public Whiteboard Warm-up 4 rounds: 1:00 row 2 strict press 2 push press 2 split jerk with pause in catch 8... Read More

Unrated – U60 View Public Whiteboard Warm-up Coaches choice/dynamic Weightlifting Snatch (15 minutes to est 1RM) Metcon Metcon (Time) For time: 9-7-5 Snatches Clean and... Read More

Unrated – U30 View Public Whiteboard Metcon Metcon (Time) For time: 50 step back lunges 50 lat burpees 50 step back lunges