METCON “Helen” 3 Rounds for time: 400m Run 21 Kb Swings (53/35#) 12 Pull-upsRead More

STRENGTH 12 min to find a 1 rep max Shoulder Press METCON For reps; 3 rounds: 500m Row 1 min max HSPU Rest 3 minRead More

STRENGTH 5 sets of: 1 Hip (high) Hang squat Snatch+ 1 Hang squat Snatch METCON 5 Rounds, total reps: 1 min max Cal. Row 1 min Double unders (3/1 singles) 1 min Push-ups 1 min Power Snatch (135/95#) Rest 1 minRead More

METCON 5 Rounds, total reps: 1 min max Cal Row 1 min Double unders (3/1 singles) 1 min Push-ups 1 min Power Clean (95/65#) Rest 1 minRead More

METCON 500m Row 30 Burpee Pull-ups 50 Sit-ups 50 Russian Twist 30 Burpee Pull-ups 500m RowRead More

STRENGTH 12 min to find 1RM Front Squat METCON For time: 40 Burpee Pull-ups 40 Weighted Sit-ups (25/15#) 40 Russian Twist (25/15#) 40 Burpee Pull-upsRead More

METCON 7 Rounds: 250m Row 8 Hang Power Clean (75/45#) 8 Burpees Rest 2 minRead More

STRENGTH Back Squat 7 sets of 3 @ 75% 1RM METCON 5 Rounds AFAP: 300m Row 8 Hang Power Clean (135/95#) 5 Burpee box jumps (24/20″) 2 Ring Muscle-ups Rest 3 minRead More

METCON 3 rounds: 800m Run 15 Back extension 30 Sit-upsRead More

STRENGTH 400m Front rack KB walk + 400m Farmers carry METCON 3 rounds: 800m Run *Rest 3 min Accumulate :60 sec Handstand hold during 3 min restRead More