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Main - Basic TrainingView Public WhiteboardMobilityPart AMetcon (Time)100 Weighted Sit-Ups (15/10)Part BMetcon (Time)3 Rounds: 400m Run with Plate (45/25) 200 ft Overhead Walking Lunge (45/25) *complete work outside, use black plates only...

Main - SportView Public WhiteboardMobilityPart AMetcon (Time)100 Weighted Sit-Ups (15/10)Part BMetcon (Time)3 Rounds: 400m Run with Plate (45/25) 200 ft Overhead Walking Lunge (45/25) *complete work outside, use black plates only...

Main - SportView Public WhiteboardWarm-upDynamic Warm UpWeightliftingBack Squat (5 x 5 @ 80%)*Every 3 minutes, do a set of 5 for 5 total sets.MetconMetcon (Time)"The Deuce" For Time: -800m Run -50 Back Squats (95/65) -800m Run -35 s2oh (95/65) -800m Run -20 Squat Cleans (95/65) -800m Run...

Main - Basic TrainingView Public WhiteboardWarm-upMetcon (AMRAP - Reps)ABS Gauntlet (Tabata Format) -V-Ups, Reach Throughs, Knees 2 ChestWeightliftingClean and Jerk Clinic (10 mins)MetconFore! (AMRAP - Reps)In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135 lb. 4 minutes of rowing 4 minutes of...

Main - SportView Public WhiteboardWarm-upABS GAUNTLET (TABATA Format)WeightliftingClean and Jerk ClinicMetconFore! (AMRAP - Reps)In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135 lb. 4 minutes of rowing 4 minutes of burpees Log total repsRx Weight is (135/95)...

Main - SportView Public WhiteboardWarm-upMetcon (AMRAP - Reps)ABS Gauntlet (Tabata Format) V-Ups, Reach Throughs, Knees 2 ChestWeightliftingClean and Jerk Clinic (10 Mins)MetconFore! (AMRAP - Reps)In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135 lb. 4 minutes of rowing 4 minutes of burpees Log...