METCON “Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute restRead More

METCON For time: 21-18-15-12-9 Burpees Kb Swing (53/35#) Sit-ups Box jumps (24/20″)Read More

STRENGTH Back squat 0:00-2:00; 7@~70%1RM 2:00-4:00; 6@~75%1RM 4:00-6:00; 5@~80%1RM 6:00-8:00; 4@~85%1RM 8:00-10:00; 3@~90%1RM 10:00-12:00; 8@75% METCON 6 rounds: 15 Wallballs (20/14#) 12 Pull-ups 5 Push press (165/105#) 7 Front SquatRead More

METCON 25-20-15 Front Squat (115/75#) Box Jumps (24/20″) Pull-upsRead More

METCON 4 rounds for time: 15 Burpees 20 Slam balls (50/30#) 15 cal Row 100′ sled Drag (180/120#)Read More

METCON “Jackie” 1000m Row 50 Thrusters (45#) 30 Pull-upsRead More

STRENGTH Spend 12 min to find a 5RM touch and go Deadlift METCON 3 min AMRAP (reps) 5 Deadlift (225/155#) 5 HSPU Rest 3 min 4 min AMRAP (reps) 7 Power Clean (155/105#) 7 Burpee over bar Rest 3 min 5 min AMRAP (reps) 9 Overhead Squat (95/65#) 9 Box jumps (24/20″) *Score each AMRAP...Read More

METCON “Jackie” For time: 1000m Row 50 Thrusters (45#/35#) 30 Pull-upsRead More

METCON Chest to bar Ladder Rest 5 min Squat Clean Ladder (135/95#)Read More

METCON 10 Rounds for time: 10 Burpee Box Jumps 20 Double unders *200m Run after every 2 rounds, including round 10Read More