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Main - SportView Public WhiteboardWarm-upWeightliftingFront SquatMetconMetcon (AMRAP - Reps)17 min AMRAP 40 burpees 30 cleans (75/55) 30 burpees 30 cleans (135/95) 20 burpees 30 cleans (165/115) 10 burpees AMRAP cleans (210/135) Score total reps...

Main - Basic TrainingView Public WhiteboardMetcon (AMRAP - Reps)20 minute AMRAP In Teams of 2 or 3 of: 9 burpee box jumps, 20 in 9 squat cleans, 95 / 65 lb. 12 burpee box jumps, 20 in 12 squat cleans, 95 / 65 lb. 15 burpee box jumps, 20 in 15 squat...

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)For Time 50-40-30-20-10 -Row for cal -Double undersPart BPost-wod core (on your own) -tabata hollow hold -tabata russian twists(15/10) *alternate each round...

Main - SportView Public WhiteboardWarm-upPart ATake 10 mins to warm up to working weight for the workoutPart BMetcon (Time)3 Rounds 400m run 21 wallballs (20/14) 12 bodyweight deadliftsPart CPost-wod core -tabata russian twists (15/10) rest 1 min then...

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)3 Rounds 10 Bodyweight Deadlifts 20 Wall ball shots (20/14) 400m RunPart C Post-wod core 3 rounds (not for time) -20 strict ttb (sub v-ups) -20 hanging oblique knee raises (each side)...

Main - SportView Public WhiteboardPart A12 Minutes to find 1RM Shoulder PressShoulder PressPart BMetcon (Time)25 Power Cleans (#135/#95) 400m Run 20 S2OH (#135/#95) 800m Run 15 S2OH (#135/#95) 400m Run 10 Power Cleans (#135/#95)Part C*Post wod core* 3 Rounds (not for time) -30 front knee raises -30 side knee raises (30 each side) *Rx+ use...