METCON 25 min AMRAP 800m Run 15 Deadlift (225/145#) 20 Box Jumps (24/20″) 25 Sit-ups 30 Wallballs (20/14#)Read More

METCON 20 min AMRAP 200m Run 10 Double unders 200m Row 400m Run 20 Double unders 400m Row 600m Run 30 Double unders 600m Row 800m Run 40 Double unders 800m Row etc…Read More

STRENGTH 6 sets of: 1 Clean lift off (2 sec pause at knee)+ 1 Power Clean+ 1 Hang Squat Clean @75% Power Clean 1RM METCON 3 Rounds, each for time: 200m Run 12 Kb SDHP (88/53#) 8 Ring Dips 12 Pull-ups 200m Run Rest 2 minRead More

METCON 5 Rounds for time: 9 Step-ups with Kbs (35/26#x2) 12 Kb Swing (35/26#) 15 Sit-ups 18 Double unders (54 Singles)Read More

METCON 2 Rounds for time: 600m Run 2 min Rest 750m Row 2 min Rest 30 Burpees 2 min RestRead More

STRENGTH 7 min EMOM 4 Front Squat@80% 1RM Then, 8 min to find 1RM Push Press METCON 3 Rounds: 3 min AMRAP 5 Pistols (scale sit to stand) 7 Burpee box overs (20″) 9 Sit-ups Rest 1 min Score= all 9 minutes, rounds and reps. Pick up where you leave off after rest.Read More

METCON 8 Rounds for time: 8 Box edge Push-ups 8 Kb Swings (53/35#) 8 Box edge Dips 8 Sit-ups  Read More

STRENGTH 10 min EMOM Bear Complex- as heavy as possible Power Clean+Front Squat+Push Press+ Back Squat+ Push Press   METCON 21-15-9 Overhead Squat (115/75#) Toes-to-barRead More

METCON 7 min AMRAP 6 HR Push-ups 8 Kb Swings (53/35#) 10 Sit-ups Rest 3 min 7 min AMRAP 800m Run 50 Double unders (150 singles) Max rep Kb Goblet Squat Rest 3 min Max Effort 1000m RowRead More

METCON Row 2000m Rest 4 min 10 min AMRAP 20 Mountain climbers 15 Squats 10 BurpeesRead More