STRENGTH 6-6-5-5-4-4 Back Squat, 75-85% 1RM METCON 16m AMRAP Buy-in: 1000m Row AMRAP time remaining: 9 Pull-ups 12 Front rack lunge steps (115/75#) 15 Box jumps (24/20″)Read More

METCON 5 Rounds, each for time: 20 Kettlebell Swings (53/35#) 15 Push-press (75/55#) 10 Burpee Box jumps 250m Row Rest 2 minRead More

METCON 5 Rounds, each for time: 20 Wallballs (20/14#) 15 Push-ups 10 Toes to bar 200m Run Rest 2 minRead More

METCON 18 min AMRAP Buy-in 800m Run Then; 45 Double unders 15 Front Squat (155/105#) 15 Sit-ups 10 Pull-ups 10 Power cleanRead More

METCON A) Snatch B) Clean C) Deadlift Beginning with 75# for men and 35# for women, Complete 1 Snatch EMOM, adding 10# each minute until you cannot complete the rep, then move on to 1 Clean in the same fashion until failure and finally 1 Deadlift until failure. Record the heaviest Snatch, Clean and Deadlift...Read More

METCON 16 min AMRAP 10 Push-ups 15 Cal Row 20 Wallballs (20/14#)  Read More

METCON 10 min EMOM, alternating: a) :30 sec Pull-ups (strict) b) :30 sec Ring Dips (strict) Score= a) Total reps for pull-ups b) Total reps for dips Rest 13 min AMRAP 5 Bar muscle-ups 10 Burpee over bar 15 Thrusters (115/75#)Read More

METCON 15.4 Scaled  8 minutes of: 10 push presses (95/65#) 10 cleans (115/75#) Rest 5 min 12 min AMRAP 50 Squats 30 Push-ups 15 Pull-upsRead More

Practice the following progressions for transition in the ring muscle-up: Transition Progression 1 Transition Progression 2 Transition Progression 3 Once you have nearly mastered the transition drills begin your progression to the full muscle-up in the following fashion: Muscle-up w/o False-grip Progression 1 Muscle-up w/o False-grip Progression 2 Muscle-up w/o False-grip Progression 3 Muscle-up w/o...Read More

METCON 21-15-12-9-6 Kettlebell Swings (53/35#) Double unders Sit-upsRead More