METCON 500m Row 25 Wallballs (14/10#) 500m Row 25 Wallballs 500m Row 25 Wallballs 500m RowRead More

STRENGTH 5-4-3-2-1 Strict Press Begin at 75% and build to 90-95% METCON 500m Row 25 Wallballs (20/14#) 500m Row 25 Wallballs 500m Row 25 Wallballs 500m RowRead More

METCON 4 Rounds, each for time: 300m Row 10 Power Cleans (75/55#) 10 Burpees 200m Run Rest 2 minRead More

STRENGTH 3-3-3-2-2-2 Begin at 75% and build to 85-90%   METCON 3 rounds, each for time: 300m Row 15 TnG Power Clean (95/65#) 10 Burpee 200m Run Rest 3 minRead More

METCON 5 rounds: 20 Walking lunges 400m RunRead More

METCON “Nancy” 5 rounds for time: 400m Run 15 Overhead Squats (95/65#)Read More

STRENGTH Find heavy single weighted Chin-up 20 min to find Max Complex: 1 Squat Clean+ 2 Front Squat+ 1 Split Jerk Then; 3 sets of 3 Romanian DeadliftRead More

METCON 20 min (4 Rounds) 1 min Back Extension/Superman 1 min Sit-ups 1 min Rowing 1 min Jump ropeRead More

METCON 3 Rounds, each for time: 25 Double unders 15 Wall balls (20/14#) 5 Box jump (24/20″) Rest 5 minRead More

STRENGTH 6×3 Deadlift @70-75% 1RM   METCON 2 Rounds, each for time: 30 Double unders 20 Kb Swings (53/35#) 10 Burpees Rest 5 minRead More