METCON Ladder Format EMOM: 1 Power Snatch (75/45#) + 1 T2B 2 Power Snatch+ 2 T2B 3 Power Snatch+ 3 T2B 4 Power Snatch+ 4 T2B 5 Power Snatch+ 5 T2B…etc -Until cant complete within minute, -then immediately next minute: Ladder Format EMOM: 1 Kettlebell swing (35/26#)+ 1 Box jump 2 Kettlebell swing+ 2 Box...Read More

STRENGTH 10 min to find heavy single Power Snatch METCON Ladder Format EMOM: 1 Power Snatch (95/65#) + 1 T2B 2 Power Snatch+ 2 T2B 3 Power Snatch+ 3 T2B 4 Power Snatch+ 4 T2B 5 Power Snatch+ 5 T2B…etc -Until cant complete within minute, -then immediately next minute: Ladder Format EMOM: 1 Kettlebell swing+...Read More

METCON 20 min EMOM a) 15 Wall balls (14/10#) b) 20 Abmat Sit-ups c) 30 Double unders (2/1 singles) d) 10 Box jumps (24/20″)Read More

STRENGTH Spend 10 min to find a heavy single power clean METCON 16 min EMOM a) 2 Power Clean (205/145#) b) 4 Bar muscle-ups (scale: 6 chest to bar pull ups) c) 6 Burpee Box jumps (24/20″) d) 30 Double unders (2/1 singles)Read More

METCON 5 rounds for time: :30 Sec plank hold 10 Push-ups 10 Burpees 400m RunRead More

METCON 5 rounds for time: 10 Bench Press (135/95#) 10 Ring Dips 400m RunRead More

METCON 3 rounds for time: 20 Squat Cleans (75/45#) 20 Pull-ups 600m RunRead More

STRENGTH Spend 12 minutes working to a heavy single Front Squat METCON 2 rounds, for time: 30 Squat Clean (95/65#) 30 Pull-ups 800m runRead More

METCON 20 Deadlift (135/95#) 400m Run 50 Weighted Sit-ups (10/5#) 400m Run 20 Deadlift 400m Run 50 Toe-to-bar 800m RunRead More

METCON 20 Deadlift (185/125#) 400m Run 50 Weighted Sit-ups (15/10#) 400m Run 20 Deadlift 400m Run 50 Toe-to-bar 800m RunRead More