Warm Up
Front Squats
Every 1:30 6 x 3 Tempo Front squats
⁃ 3 Tempo FS (2 counts down 3 counts in the bottom 1 count up) 55-65% of 1 rep
Barbell Lunges
Every 2:00 3 x 5 Heavy
-5 single Leg Lunges (do all 5 lunges on 1 leg first before switching legs)
Barbell Jump Squats
Emom x 5
-6 Barbell Jump Squats 45-55lbs
4 Rounds For Time
-8 jump Lunges
-6 shuttle sprints
-30 wall shoulder taps
Strech!!
Hello everyone, I am excited to announce that we have a new members app called Push Press! With this app, you will be able to easily sign...
BB Snatches 5 BB snatches aim for 75% 2min x 5 sets Sets 1-2 Build to 75% and maintain Metcon 18 Minute AMRAP 12 BB Hang Snatch (95/65...
Strength 3 working sets Every 4:00 x 3 12 BB Step Ups 95/65 1 50ft DB Bearcrawl 50/35lb DB Partner Workout: -You can break up the 100’s...
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