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Main - SportView Public WhiteboardWarm-upMovement prep -400m run -30 banded squats (knee) -banded side steps (ankle) -30 pass throughsWeightliftingBack Squat (4x5 @ 85%, lift every 2.5 minutes)MetconMetcon (AMRAP - Reps)"open test" 20 min AMRAP -50 wallballs -50 double unders -40 box jumps (24/20) -40 ttb -30 chest to bars -30 burpees -20 power cleans (145/100) -20 jerks (145/100) -10...

Main - Basic TrainingView Public WhiteboardPart AMetcon (Time)In 10 Minutes or Less complete: 5 Rounds 200 M Sand Bag Run 20 Russian KB Swings (24kg/16kg) Rest 2 MinutesMetcon (AMRAP - Rounds and Reps)In 10 Minutes AMRAP 10 Weighted Step Ups (20' box with sandbag) 20 Double UndersPart B10x100m sprints, walk back...

Main - Basic TrainingView Public WhiteboardMetconKlepto (Time)4 Rounds for time of: 27 Box Jumps, 24" 20 Burpees 11 Squat Cleans, 145#U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson,...

Main - Basic TrainingView Public WhiteboardPart AThruster / Pull-Up Skill workMetconMetcon (4 Rounds for reps)In 4 minutes, complete: -400m run -Max Reps pull ups Rest 1 minute In 4 minutes complete: 500m Row Max Rep Thrusters (75/55) Rest 1 Minute In 4 minutes, complete: -400m run -Max Reps pull ups Rest 1 minute In 4 minutes complete: 500m...

Main - SportView Public WhiteboardWarm-upMovement PrepGymnasticsMuscle-Up Progressions (10-15 mins)MetconMetcon (Time)Modified Mid-Line March 3 Rounds For Time 30 Wall Ball Shots (20/14) 30 Second Handstand Hold (Unbroken) 30 Overhead lunge steps (in place with wallball) *sub 3 wall walks for 30 second handstand hold if needed...