Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

Lost and Found

06 Aug Posted by in Misc. Info | Comments

Is this yours? Come get it 🙂

Have a great weekend!

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Coaches choice

Metabolic Conditioning: “Black Swan“

20 minute AMRAP:

With a PARTNER, one person working at at time (except on burpees)

10 round trip sled pushes -20ft out, 20ft back
50 med ball good mornings
20 chest-to-bar pull-ups or 10 bar muscle ups
12 pistols
12 synchronized burpees* (both chests hit the ground together, both jump together)

Rx – sled + 75/90, WB 14/20
Zone 3 – sled + 50/75, WB 10/14
Zone 2 – sled 25/50, WB 8/10, jumping chest the bar
Zone 1 – scale as needed

Scaling Guide: 3 – 5 rounds, about 5 min per round

Leave a Reply