TUE OCT 27, 2020 Strength Biceps Barbell Curls 3x10-15 Rest 30s Triceps Skull Crushers 4x10 Rest 20s Back Heavy Rows 3x20 Superset Seated...

MON OCT 26, 2020 Weightlifting Back Squat 2x 5 @70% 2x 5 @80% 1x 3 @90% 1x2 @95% Metcon For Time 50 Weighted Lunges 20 Weighted Step-Ups...

SAT OCT 24, 2020 Metcon Whoever Draws the joker will Choose what kind of workout style Draw 6 Cards, 1 Royal card, 5 Suited numbers...

THU OCT 22, 2020 Metcon 3 RFT: 90ft Lateral Banded Squat Walk 20 Scissor Claps 15 In & Out Tuck ins Rest 90 Seconds 3 RFT: 100M Double KB...

WED OCT 21, 2020 Weightlifting Bench Press Women 5x 14 @30-50% Men 6x 12-15 @30-50% Metcon 18 Min AMRAP 15 Straight Legged Sit Ups 20 Mtn...

TUE OCT 20, 2020 Back: Seated Lat Pull Downs 5x 12-15 Rest 30 Seconds btwn sets Shoulder: Halos 3x 16 (8L/8R) Superset 3x :30 Second...

MON OCT 19, 2020 Weightlifting Hip Thrusts 1x 10 @50% 1x 10 @60% 1x 7 @75% 1x 5 @85% Metcon 5 Rounds 12 Split Squats (L+R=1) 10 Russian...

SAT OCT 17, 2020 Metcon (Time) 20 Push Ups 5 KB Swings 20 Box Step Ups 5 KB Swings 20 Halos 5 KB Swings 20 Curtsy Lunges 5 KB Swings 20...