12/3 Tuesday

METCON: AMRAP 3:00 9 KBs 9 burpees —Rest 2:00– Amrap 3:00 7 KBs 7 burpees —Rest 2:00– Amrap 3:00 5 KBs 5 burpees...

11/30 Friday

SWOD: Back squat 10×10 @50% 4-0-4-0 with 1 min rest  METCON: 5 rounds, each for time  20 bench press 135/95 120m sled push *Rest 3:00 after each round ...

11/29 Thursday

**No 5am RSVPs, so class is cancelled** METCON: For time  25 box step overs 50/35 25 thrusters  25 burpee box jump overs  25 thrusters  25 box jump overs  25 thrusters  25 box jumps  25 thrusters    Men: 135/115/95/75 Women: 95/75/65/55...

11/23 Friday

SWOD: Back squat 10×10 @50% 4-0-4-0 rest 1 min METCON: For time 100 cal Row  80 pistols  60 pull ups  40 single arm DB OHS 50/35  20 muscle ups...

11/22 Thursday

REST DAY How do you feel about rest days?  Do you see them as an important part of the program or do you see them as a day of weakness/slacking?  Your answer reveals your understanding and buy-in of the strength pyramid.  Many athletes don’t realize how...