Blog

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) For Time (with a Partner) 30 Pull-Ups 50 Wall Ball Shots 50 Sit-Ups 100 Kettlebell Swings... Read More

Unrated – U60 View Public Whiteboard Strength Deadlift (5-3-1) 5 reps 75% 3 reps 85% 1 rep 90-95% Metcon Metcon (No Measure) 12 min emom:... Read More

Unrated – U30 View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 15 min amrap 12 no push up burpee 12 single db box... Read More

Unrated – U60 View Public Whiteboard Warm-up 8:00 9/6 cal machine 10 hollow rocks 5 Supermans 10 LLS Strength Back Squat (10-8-8-8) 10 reps @... Read More

Unrated – U60 View Public Whiteboard Strength Bench Press (5×5 work up in weight by feel) Metcon Metcon (AMRAP – Rounds and Reps) 4 sets... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds 10 box step ups 10 v ups 10 single leg glute bridges Then complete a fast... Read More

Unrated – U30 View Public Whiteboard Metcon Metcon (Time) 400m row 60 squats 30 burpees 400m riw 60 squats 30 single arm devils press 400m... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds 5 ring rows 10 push ups 15 air squats Metcon Metcon (Time) 4 rft: 16 pull... Read More