STRENGTH Front Squat 8×4@80% 1RM METCON “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 SquatsRead More

METCON 4 Rounds, each for time: 500m Row 100 Singles 400m Run Rest 3 min Aiming for negative splits each round, last round is your scoreRead More

STRENGTH 6 sets of 2 Front Squat @80% 1RM :90 sec rest btwn sets METCON 4 Rounds, each for time: 500m Row 20 Burpees 400m Run Rest 3 min Aiming for negative splits each round, last round is your scoreRead More

METCON For time: 21-15-9 Thrusters (65/45#) Pull-ups 3 min Rest, then: 2 Rounds of: 25 Wall balls (20/14#) 800m RunRead More

STRENGTH 4 sets (@85% Clean max) of: 2 Clean Pull+1 Squat Clean METCON 20 min AMRAP :10 sec L-sit 2 Front lever 3 Wall walks 5 Weighted Strict chin-ups (35/18#) 100m Farmer’s Carry (53/35#)Read More

METCON 6 Rounds: 10 Box jumps w/ medball (20/14#) 35 Double unders 8 Toe-to-bar 5 Pull-upsRead More

STRENGTH 5 sets of 1+3 Snatch balance+ OH Squats 75-80% 1RM OH Squat METCON 5 Rounds: 10 Box jumps w/ medball (20/14#) 35 Double unders 8 Toe-to-bar 5 Pull-upsRead More

METCON 1,000m Row 50 Push-ups 400m Run 30 Push-ups 300 Jump rope 20 Push-ups 50 Step-ups (24/20″) 10 Push-upsRead More

STRENGTH High hang Snatch+ Hang Snatch+ Snatch 6 sets of 1+1+1 @75% METCON 7 Rounds: 300m Row 12 Burpees Rest 2 minRead More

METCON 100 Sit-ups 50 Russian Twist (35/18#) 50 Pull-ups 50 Walking lunges (45/25 overhead) 800m Run 400m w/ medball (14/10#)Read More