METCON “Nancy” 5 rounds for time: 400m Run 15 Overhead Squats (95/65#)Read More

SKILL A) Weighted dips 5×5 @75-80% B) Weighted Pull-ups @75-80% METCON 5 Rounds, each for time: 10 Pull-ups 15 Box jumps (24/20″) 20 Wallballs (20/14#) Rest 2 minRead More

METCON 3 rounds, each for time: 500m Row 25 Wallballs (20/14#) 15 Burpees Rest 4 minRead More

STRENGTH 7×2 Deadlift @80-90%, 1 set every 2 min METCON 15 Ground to overhead (135/95#) 10 Bar facing burpees 15 Ground to overheadRead More

METCON 5 rounds, each for distance: 1 min Row (meters) Rest 2 minRead More

STRENGTH 10 min EMOM: 2 Clean and Jerk @75-80% 1RM METCON 12 min AMRAP 5 Curtis P’s (75/55#) 6 HR Push-ups 7 Box jumps (24/20″) *1 Curtis P: Power clean+ Lunge step each R/L+ Push PressRead More

METCON 1 set max Push press (95/65#) Rest 2 min 2 min max Sit-ups Rest 2 min 1 set max Hang Squat clean (115/75#) Rest 2 min 2 min Push-ups Rest 2 min 1 set max Deadlift (135/95#) Record all scores separatelyRead More

METCON 1 set max Toe-to-bar Rest 2 min 2 min max Row (meters) Rest 2 min 1 set max Chest to bar Rest 2 min 2 min Double unders, record highest set Rest 2 min 1 set max Ring dips Record all scores separatelyRead More

METCON 16 min AMRAP 10 Medball cleans (20/14# SQUAT) 8 Burpees 6 Pull-ups  Read More

STRENGTH 5 sets of 5 Back squat (80% 1RM) METCON For time: 100 Thrusters (95/65#) * 3 Burpees every minute on the minuteRead More