Monday 9/19/22 For the metcon you alternate between both amraps for 2 rounds each. The goal is to try to stay as close to 1... Read More

Sunday 9/18/22For the metcon. The pushup press will be done with both DBs on the shoulders. One arm is doing the push press and the... Read More

Saturday 9/17/22 Each round alternate between 20 wallballs and 50 double unders to start and end the round. So you will do 3 rounds of... Read More

Friday 9/16/22Runs are together. You go I go 6 rounds each10 hang squat clean 10/7 calories 10 handstand pushups*During your rest complete 15 pullups

Thursday 9/15/22Increase to a 5 rm deadlift. For the metcon complete 6 rope climbs over the course of the workout

Wednesday 9/14/22 Each round the order flip flops

Tuesday 9/13/22Tone and firm for clean and jerk heavy single is 6 DB clean and jerks every min Subs for wall climbs is 30/20/10 Cal... Read More

Monday 9/12/22 For the pressing strength, pick a movement that will be hard for 5 reps. Strict hspu, regular pushup, parallette, deficit, ring dip…

Sunday 9/11/22

Saturday 9/10/22