STRENGTH 10 min EMOM, alternating minutes of: a) 6 Deadlift @70-75% b) 6 Weighted pistols@70-75% METCON 4 Rounds, each for time: 50 Double unders (100 singles) 15 Cal Row 6 Squat Clean (185/125#) Rest 2 minRead More

METCON 3 rounds for time: 15 Deadlift (155/105#) 12 Box jumps (24/20″) Rest 3 min 4 rounds for time: 40 Singles 8 Power Snatch (75/55#) Rest 3 min 5 rounds for time: 5 HR Pushups 10 Sit-ups 15 SquatsRead More

STRENGTH 10 min EMOM Alternate: A) 5 Strict Press B) 5 Weighted dips METCON 4 Rounds for time: 3 Rope Climb (15′) 12 S2O (135/95#) 12 Burpee box jump (24/20″)Read More

METCON For time: 15 Burpees 15 Clean and jerk (115/75#) 15 Burpees 30 Toes to bar 15 Burpees 45 Wallballs (20/14#) 15 Burpees 45 Kb Swings (53/35#) 15 Burpees 30 Ring Push-ups 15 Burpees 15 Lunge steps w/ bar (115/75#) 15 BurpeesRead More

STRENGTH 5×3 Box squat @85-95% 3×3 Tempo Front Squat @70-80% 4 sec descent, 2 sec hold METCON 12 min AMRAP 50 Double unders (3/1 singles) 40 Wallballs (20/14#) 30 Deadlift (185/115#) 20 Pull-upsRead More

METCON 20 min AMRAP 100 Bar touches (6″) 80 Wallballs (20/14#) 60 Kb swing (53/35#) 40 Deadlift (135/95#) 20 Push Press AMRAP Cal RowingRead More

STRENGTH 10 min EMOM A) 5 Bench press @75%+ B) :30 sec Row for distance METCON 10 min AMRAP 6 Slam balls (50/30#) 6 Burpees 8 Sit-ups +2 Slam balls each roundRead More

METCON 5 Rounds for reps: 1 min Row (cal) 1 min Push Press (75/55#) 1 min Hang power clean 1 min Burpee over bar Rest 1 minRead More

METCON “Hammer” 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsRead More

METCON 5 Rounds for time: 10 Push-ups 20 Sit-ups 30 Lunge steps 40 Double undersRead More