METCON “Ship” 9 Rounds for time of: 7 Squat Cleans (185/125#) 8 Burpee Box Jumps (36/30″)Read More

METCON 3 Rounds, for reps: 1 min AMRAP Russian Swings (53/35#) Rest :30 sec 1 min AMRAP HR Push-ups Rest :30 sec 1 min AMRAP Ring rows Rest :30 sec 1 min AMRAP Wallballs (20/14#) Rest :30 sec 1 min AMRAP Jump rope Rest :30 secRead More

SKILL A) 5×5 Weighted Pull-ups B) 5×5 Weighted Dips METCON 3 Rounds, for reps: 1 min Max Cal Row Rest :30 sec 1 min AMRAP HR Push-ups Rest :30 sec 1 min AMRAP Sit-ups Rest :30 sec 1 min AMRAP Pull-ups Rest :30 sec 1 min AMRAP Shoulder Press (75/55#) Rest :30 secRead More

SKILL 6 Rounds: :30 sec plank hold 12 Russian Twist (15/10#) METCON 6 Rounds: 400m Run Rest 1:1Read More

STRENGTH Back Squat & Front Squat METCON 6 Rounds: 400m Run Rest 1:1Read More

METCON 10 Rounds for time: 3 Power Cleans (105/65#) 5 Burpees 7 Box Jumps (24/20″) 9 Lunge stepsRead More

STRENGTH 6 sets of: Power Clean & Push Press x3 @75-80% 1RM Push Press   METCON “Christine” 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″Read More

METCON 8 min EMOM 150m Row Rest 3 min “Annie” 50-40-30-20-10 Double unders Sit-upsRead More

STRENGTH Back Squat 1 sets every 2 minutes: 0:00-2:00=10 reps @60% 1RM 2:00-4:00=8 reps @70% 1RM 4:00-6:00=6 reps @75% 1RM 6:00-8:00=6 reps @75% 1RM 8:00-10:00=6 reps @75% 1RM Front Squat 10:00-12:00=5 reps @60% 1RM 12:00-14:00=5 reps @70% 1RM 14:00-16:00=5 reps @70% 1RM 16:00-18:00=5 reps @70% 1RM   METCON For time: 40 Wallballs (20/14#) 20 Pull-ups...Read More

METCON 3 rounds, each for reps: 5 min AMRAP 10 cal Row 8 Burpees 6 Power Snatch (95/65#) Rest 2 minRead More