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Main - Basic TrainingView Public WhiteboardPart AShoulder MobilityPart BMetcon (AMRAP - Reps)TABATA- Consecutive Intervals -Air Squats -V-Ups -KB Swings (24/16) -Weighted Sit Ups (15/10) -Slam Balls (30/20) *Score Total Reps...

Main - Basic TrainingView Public WhiteboardMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In memory of Navy Lieutenant Michael Murphy, 29, of...

Main - Basic TrainingView Public WhiteboardMetconMetcon (Time)Deck of Cards Hearts: Row for Calories Diamonds: Sandbag Back Squats Clubs: Thrusters M#65/W#45 Spades: Push Press M#65/W#45 Jokers: 400M Sandbag Run All Work Is Done Outside...

Main - Basic TrainingView Public WhiteboardPart A7 Minute Sled PushPart BMetcon (AMRAP - Reps)5 Rounds In 3 Minutes, complete as many reps as possible of: 3 Deadlifts (185#/135#) 6 Push Ups 9 Air Squats *1 Minute rest between rounds *Score Total Reps...

Main - SportView Public WhiteboardPart A7 Minute Sled PushPart BMetcon (AMRAP - Reps)5 Rounds In 3 Minutes, complete as many reps as possible of: 3 Deadlifts (185#/135#) 6 Push Ups 9 Air Squats *1 Minute rest between rounds *Score Total Reps...