METCON 20 min AMRAP 10 Pull-ups 10 Wallballs (14/10#) 10 Box Jumps (24/20″) 200m Run  Read More

STRENGTH 7 sets of 2 @80% of 1 RM :90 seconds rest between sets METCON 10 Rounds for time: 5 Deadlift (225/155#) 10 Sit-upsRead More

METCON 5 rounds for time: 300m Row 15 Shoulder-to-overhead (95/65#) 5 Burpees Rest 2 minRead More

METCON “Lynne” 5 rounds for max reps: Bench Press- (bodyweight) Pull-ups- 1 set Rest 1 minute between bench and pull-ups, rest 2 minutes between rounds.Read More

METCON 1) 18 min EMOM Even Minutes: 10 Toe-to-bar Odd Minutes: 10 Kettlebell Swings (35/26#)   2) Accumulate 5 minutes of plank hold  Read More

STRENGTH Squat Clean- 7 sets of 2 at 80%   METCON “Grace” 30 Clean and Jerk (135/95#)Read More

METCON 5 rounds for time: 20 Sit-ups 15 Wallballs (14/10#) 10 Push-ups 200m RunRead More

STRENGTH 8 min EMOM 3 Back Squat @80%1RM   METCON “Helen” 3 rounds for time: 400m Run 21 kb Swing (53/35#) 12 Pull-upsRead More

METCON “Fran” 21-15-9 Thruster (95/65#) Pull-up Rest 4 min, then: 800m Run for time.Read More

METCON “Fran” 21-15-9 Thruster (95/65#) Pull-up Rest 6 min, then: 1000m Row for timeRead More