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Main - SportView Public WhiteboardWarm-upRun 263m 30 pass throughs banded side steps banded ankle squatsWeightliftingClean (8@60%, 6@70%, 4@80%, 2@90%)*Lift every 3 mins*MetconMetcon (4 Rounds for time)20 minute running clock * every 5 mins complete...

Main - Basic TrainingView Public WhiteboardPart ASkill work Sumo Dead Lift High Pull and Push PressPart BMetcon (AMRAP - Reps)"Fight Gone 30" 30 minute AMRAP 20 Wallball shots (20/14) 20 SDHP (75/55) 20 Box Jumps (20 inches) 20 Push Press (75/55) 20 Cal Row...

Main - SportView Public WhiteboardWarm-up2 Rounds: 200m run 30 lunge pass throughs 10 push upsGymnastics20 Front Raises 10 Side Raises 10 Side Raises 10 Front Raises *Repeat @ min 3Gymnastics10 Mins to complete 30 wall walks or 60 Shoulder Touches or 100 ft handstand walk *wall walks and shoulder touches EMOMMetconMetcon (AMRAP - Reps)TABATA KB Swings (24/16) Ring...

Main - Basic TrainingView Public WhiteboardWarm-upCatalyst Warm upMetconMetcon (6 Rounds for reps)Tabata Cycles: Goblet Squats (24/16kg) Sit Ups (weighted 15#) Push Ups Sit Ups (no weight) Slam Balls (30/20) Sit Ups (weighted 15#) Score Total Reps each roundPart C20 x 50m sprints, walk back...

Main - SportView Public WhiteboardWarm-up400m run banded side steps 30 banded squats (around ankle) 30 pass throughsWeightliftingBack Squat (2x5@ 80 % 1x5 @85%, AMRAP 90%)Record AMRAP weight and repsMetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups...