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  • Trevor Phillips

Friday, April 13th

You can choose to walk or run the 5k for Camp Barnanbas! Your donation goes to those in need!

Metcon

1.: Metcon (AMRAP - Rounds and Reps)

4 min AMRAP 15/12 Cal Assualt Bike 15m Sled push #70/45

2. : Metcon (AMRAP - Rounds and Reps)

4 Min AMRAP 20/17 Cal Row 2 Rope Climbs

3.: Metcon (AMRAP - Rounds and Reps)

4 Min AMRAP 16 OH Walking Lunge #45/25 8 Plated GTOH #45/25

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Warm-up ALL: 2 rnd 100 Meter Farmer walk 10 Push ups 10 Single arm ring row (per side) 10 Single leg glute bridge (5 side) (https://youtu.be/3NXv0Nany-Q) GRUNT WORK ALL: Metcon (AMRAP - Rounds) 3 Stat

Wednesday October 29th, 2019

Warm-up ALL: 9 Min Emom 1) 10 Band clamshell (per side) (https://youtu.be/QjKyGqrAaP4?t=12) 2) 10 plate tall kneeling to standing (https://youtu.be/2RjRg_nLx_U) 3) 10 Curtsy Lunge (per side) (https://

Tuesday October 28th, 2019

Warm-up ALL: 7 Min Clock :30 min T spine Opener (https://youtu.be/ZgizI3OinXE) 10 Side plank rotation (per side) (https://youtu.be/eEojhtdzew0) 10 Band Overhead squat (PULL that band apart) (https://y