SKILL 3 rounds, not for time: 20 Russian Twist (18/10#) 1:00 Plank hold METCON 5 Rounds for time: 15 Kb swings (53/35#) 60 Single jump rope 15 Step-ups (24/20″) 200m RunRead More

STRENGTH 4×8 Front Squat @70-75% METCON 30-20-10 Pull-ups Medball Sit-ups (20/14#) Wallballs (20/14#)Read More

METCON 800m Run Rest 3 min 1000m Row Rest 3 min 40 BurpeesRead More

STRENGTH A) 4×6 Shoulder Press @75-80% 1RM B) 4×8 Ring Rows   METCON 12 min AMRAP 3 Clean and Jerk (135/95#) 3 Burpees over bar 3 C&J 6 Burpee over bar 3 C&J 9 Burpee over bar 3 C&J 12 Burpee over bar ETC…Read More

STRENGTH 6×2 Back Squat @85-90% 1RM METCON 10 min AMRAP 3 Snatch (95/65#) 5 Box Jump (24/20″) 7 Wallballs (20/14#)Read More

METCON 5 Rounds: 10 Sit-ups 8 Back Extension Then; 4 Rounds: 200m Run 10 Push-ups 25 SquatsRead More

METCON For time: 21-15-9 Overhead Squat (75/55#) Burpees Step-ups (24/20″)Read More

STRENGTH 3×8 Back Squat @70-75%   METCON “Jeremy” 21-15-9 Overhead Squat (95/65#) BurpeesRead More

SKILL 10 min EMOM Odd- 15 Superman Even- 12 Hollow Rock   METCON 5 rounds- Complete in 5 min, rest remainder: 200m Shuttle (2 Dwn/bck in courtyard) 15 Sit-ups 12 Kb Swing (35/26#)Read More

SKILL 10 min EMOM Odd- 15 Superman Even- 12 Hollow Rock   METCON 5 rounds- Complete in 5 min, rest remainder: 200m Shuttle (2 Dwn/bck in courtyard) 15 Sit-ups 12 Kb Swing (53/35#)Read More