STRENGTH 7×3 Front Squat 80-90% 1RM METCON “Nicole” 20 min AMRAP 400m Run Max rep Pull-ups (1 set) Score= total Pull-upsRead More

METCON Complete in any order: 2k Row 1 mile Run 50 Burpees 300 Single jump ropeRead More

METCON 20 min EMOM 4 Thrusters (65/45#) 2 Box Jumps (24/20″) 1 Pull-up *Scaled pull-up= Jumping pull-upRead More

STRENGTH Spend 12 min to find a heavy single Snatch METCON 50 Double unders 5 Power Snatch (115/75#) 5 Bar Muscle-ups 40 Double unders 4 Power Snatch 4 Bar MU 30 Double unders 3 Power Snatch 3 Bar MU 20 Double unders 2 Power Snatch 2 Bar MU 10 Double unders 1 Power Snatch 1...Read More

METCON 2 rounds: 800m Row 50 Sit-ups 50 Walking Lunges 800m Run Rest 3 minRead More

STRENGTH 15 min to find Heavy Single Squat Clean METCON 5 min AMRAP 1 Power Clean (135/95#) 1 Front Squat 1 Power Clean 2 Front Squat 1 Power Clean 3 Front Squat Cntd… Rest 3 min 5 min AMRAP 1 Burpee 1 Pull-up 1 Burpee 2 Pull-ups 1 Burpee 3 Pull-ups Cntd… Rest 3 min...Read More

METCON 5 rounds: 10 Handstand Push-ups 5 Deadlift (225/155#) 30 Double unders 10 Toe-to-bar 10 Box Jump (24/20″) Rest 2 min *must be completed in a different order each roundRead More

METCON 5 rounds: 10 Shoulder press (65/45#) 5 Deadlift (155/95#) 30 Double unders (3/1 singles) 10 Toe-to-bar 10 Box jump (24/20″) Rest 2 minRead More

METCON 15 min EMOM 20 Double unders (2/1 singles) 3 Burpees Rest 2 min 15 min EMOM 3 Pull-ups 100m Sprint (1 down and back)Read More

METCON 15 min EMOM 3 Hang Power Snatch (135/95#) 5 Toe-to-bar Rest 2 min 10 min EMOM 5 Power Clean (135/95#) 5 Burpee over barRead More