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Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)Tabata: Russian Twists (15/10) Weighted Sit-Ups (15/10) Weighted Plank Holds (15/10)Part BTurn and Burn (AMRAP - Rounds and Reps)20 MIN AMRAP -200m Run -25 Double Unders...

Main - SportView Public WhiteboardPart AClean Complex: Every 2 mins for 10 mins: -2 Clean Pulls -1 Hang Power Clean -1 Squat CleanPart BMetcon (Time)21-15-9 400m Run Power Cleans (95/65) (115/75) (135/95) *Weight increases as reps decrease, must change weights on your own (1 bar)...

Main - Basic TrainingView Public WhiteboardMetconMetcon (AMRAP - Reps)5 Rounds: In 3 minutes or less complete: 400m run, then with remaining time: Round 1 - AMRAP Push Press (75/55) Round 2 - AMRAP Wall Balls (20/14) Round 3- AMRAP Box Jumps (24/20) Round 4- AMRAP SDHP (75/55) Round 5- AMRAP- Row...

Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)8 Minutes, EMOM complete: 10 Slam balls (30/20) AMRAP Sit-Ups w/ remaining time *Score Sit-UpsPart BMetcon (AMRAP - Reps)AMRAP in 20 Minutes -10 Cal Row -20 Goblet Squats (24kg/16kg) -20 KB Swings -10 Push-Ups *Every 5 mins run 200m *Score Total Reps (1 round is...

Main - SportView Public WhiteboardDynamic Warm-UpPart ASplit Jerk (4x2 @85%, perform lifts every 2 mins (from rack))Part BMetcon (AMRAP - Rounds and Reps)15 Minute AMRAP: -10 TTB -15 Box Jumps (24/20) -20 Wall Balls (20/14)...

Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)For 8 Minutes, EMOM -5 Push Ups -10 Air Squats -15 Sit-Ups *With remaining time, max rep burpees *Score total burpeesPart BMetcon (Time)For Time: -500' Lunge -1500m Row -400' Lunge -1000m Row -300' Lunge -500m Row...