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Main - Basic TrainingView Public WhiteboardMetcon (AMRAP - Reps)6 min EMOM -10 kbs + 5 goblet squats (24/16)Metcon (AMRAP - Reps)Complete 4 cycles of the following 4 min running clock -400m run -20 burpees -AMRAP slam balls *rest 1 min after each cycle *score total slam ballsMetcon (No Measure)EMOM for 8 mins -run 100m...

Main - SportView Public WhiteboardWarm-up400m run 30 lunge pass throughs 30 overhead squats 30 push jerks (above the head)Push JerkTake 12 mins to work up to a heavy push jerkMetcon (Time)Competition Wod #1 500m row buy in then...

Main - SportView Public WhiteboardWarm-up400m run 30 lunge pass throughs 30 good mornings 30 air squatsWeightliftingTake 12 mins to work up to a heavy deadliftDeadliftMetconMetcon (Time)9 deadlifts (225/155) 800m run 15 deadlifts (225/155) 400m run 21 deadlifts (225/155) 200m run...

Main - Basic TrainingView Public WhiteboardPart AMetcon (Time)100 Sit-Ups For TimePart BMetcon (Calories)For 15 Minutes, alternate between: 30 seconds max effort row 30 seconds recovery rowPart CMetcon (Time)For Time: 30 Back Squats (#135/#95) 1 Mile Run...

Main - SportView Public WhiteboardWarm-up400m run 90 sec pigeon stretch each leg 30 torso rotationsMetconMetcon (Time)L-sit face offs *record longest hold, everyone goes at least twice*MetconMetcon (Calories)20 min emom evens: 15/13 cal row odds: 10 burpees over the rower...

Main - Basic TrainingView Public WhiteboardMetconMetcon (AMRAP - Reps)Tabata: -push press (75/55) -pull ups -push press (75/55) -pull ups -push press (75/55) *Rest 30 seconds between each tabata *Score total reps...

Main - Basic TrainingView Public WhiteboardWarm-upMovement PrepPart AMetcon (Time)5 Rounds For Time 15 Wall Ball Shots (20/14) 200' Overhead Lunge (with wall ball)Part B20x50m sprints...