METCON 2 Rounds: 200m Run 25 Sit-ups 25 Kb Swings (53/26#) 400m Run 25 Goblet Squats (53/26#) 25 Box jumps (24/20″) 200m RunRead More

METCON 3 Rounds: 800m Run 15 Med ball cleans (20/14#) 20 V-upsRead More

STRENGTH 6 sets of 2 Front Squat @80% 1RM METCON 4 rounds: 400m Run 10 Med ball cleans (20/14#) 15 V-upsRead More

METCON 7 Rounds: 10 cal Row 7 HR Push-ups Rest 1 minRead More

SKILL A) 5 sets of 5 Pull-up Negatives B) 5 sets of 5 Strict Dips (scaled negatives) METCON 5 Rounds for time: 10 cal Row 10 Hand release Push-upsRead More

METCON For time: 100 Wallballs (20/14#) 100 Kb swings (53/26#)Read More

STRENGTH 6 sets of: 2 Jerk Sit+ 1 Split Jerk Work at 80-85% METCON 100 Wallballs 100 Kb swings (53/35#) *every time you break kb swings complete 2 Burpee box jump overs (24/20″)Read More

METCON 4 Rounds for time: 10 Deadlift (135/95#) 10 Box Jumps (24/20″) 100 Singles 400m RunRead More

STRENGTH 3 sets of: 2 Snatch Pull+ 1 Snatch (65-70% 1RM) METCON 4 Rounds for time: 15 Deadlift (185/125#) 400m RunRead More

METCON For time: 100 Jumping Pull-ups 100 Push-ups 100 Sit-ups 100 SquatsRead More