METCON 3 rounds, each for time: 25 cal Row 20 Box jumps (24/20″) 15 Burpees over rower Rest 3 minRead More

STRENGTH Halting Snatch Grip Deadlift 6 sets of 2, 95-105% 1RM snatch METCON 14 min AMRAP 9 Deadlift (155/105#) 7 Box Jump overs (30/24″) 5 HSPURead More

METCON 20 min EMOM 3 Front Squat (115/75#) 5 Push-ups 7 Box jumps (24/20) *If you do not complete a round within the minute, finish the round in the next minute and take that round off. I.e.- Round 1= :43 sec Round 2= 1:03 Round 3= Rest Round 4= :48 sec Record total # of...Read More

STRENGTH Find Heavy single Cluster (squat clean thruster) -EMOM complete 1 Squat Clean Thruster. -Begin with 50-55% (estimate) and increase by 10/5# each min till you reach your limit.   METCON “Fran” 21-15-9 Thrusters (95/65#) Pull-upsRead More

METCON 25 min AMRAP 100 Singles 10 Deadlift (155/105#) 15 Wallballs (20/14#) 20 Lunge steps (2 kbs: 26/18#) 400m RunRead More

METCON25 min AMRAP 50 Double unders 12 Back Squat (155/105#) 15 Box jumps (24/20″) 18 Kb Swing (53/35#) 400m RunRead More

METCON 5 rounds for time: 15 Sit-ups 12 Kb Swings (53/35#) 9 Push-ups 6 Pull-upsRead More

STRENGTH Push Press 0:00-1:30 5@60-65% 1RM 1:30-3:00 4@65-70% 3:00-4:30 3@70-75% 4:30-6:00 3@75-80% 6:00-8:00 2@80-85% 8:00-10:00 1@95-100+% 10:00-12:00 1@95-100+% If you’re feeling strong, go for a new 1RM on set 6 and/or 7. METCON For time: 20 Burpees 10 HSPU 16 Burpees 8 HSPU 12 Burpees 6 HSPU 8 Burpees 4 HSPU 4 Burpees 2 HSPURead More

METCON 20 Thrusters (95/65#) 750m Row 20 Thrusters 30 SDHP 20 Thrusters 30 Box jumps (24/20″)  Read More

STRENGTH Back Squat: 5 sets of 5 @75-80%, 1 set every 2 minutes METCON 10-8-6-4-2 Overhead Squat (135/95#) Chest to barRead More