SKILL TABATA 1) Sit-ups 2) Good mornings (w/ PVC pipe) METCON 3 Rounds for time: 800m Run 15 Hang Power clean (135/95#) 20 Box jumps (24/20″) 25 Double undersRead More

METCON 8 Rounds for time: 200m Run 10 Hang Power Clean (95/65#) 15 Double unders Rest 1 minRead More

STRENGTH 4 sets of 6 Back Squat @75-80% 1RM METCON For rounds: Thruster (95/65#) Pull-up Bench press (135/95#) Complete 1 set of each movement, unbroken. Begin with 1 rep, increase by 1 each round until you cannot complete the movements unbroken. Rest :30 sec after each round. 20 min capRead More

METCON 20 min AMRAP 15 Cal Row 10 Push Press (75/55#) 5 Burpee box jumps (24/20″) 10 Lunge steps 15 Sit-upsRead More

STRENGTH 8 min EMOM 2 Clean grip deadlift+ 1 Power  Clean+ 1 Front Squat METCON 5 Rounds for time: 8 Deadlift (185/115#) 10 Box jump (24/20″) 12 Sit-upsRead More

METCON 5 rounds for time: 400m Run 15 Kettlebell SDHP (35/26#) 12 Kb Goblet Squat Rest 2 minRead More

STRENGTH 8 min EMOM 3 reps @80% Snatch METCON 12 min AMRAP 3 min max Calorie Row 2 min max Wallballs (20/14#) 1 min max Double unders 1 min max Push-ups 2 min max Snatch (95/65#) 3 min max Shuttle runsRead More

METCON 3 Rounds for reps: 1 min max Push-ups 1 min max Jumping jacks 1 min max Sit-ups 1 min max Kb swings (35/26#) 1 min max Box jumps (20″) Rest 1 minRead More

STRENGTH A1) Bench Press 5×5@80% 1 RM A2) Barbell Row 5×5@40-50% Deadlift 1RM METCON 4 Rounds for time: 21 Wallballs (20/14#) 15 Box jumps (24/20″) 9 Toe-to-barRead More

METCON 5 Rounds for time: 8 Front Squat (95/65#) 10 Ring rows 12 Wall balls (20/14#) 250m Row 200m RunRead More