STRENGTH 10×1 Hang Squat Snatch Perform 1 rep every :30 sec @75-85% 1RM for 5 min METCON “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20/14# Sumo deadlift high-pull (Reps), 75/55# Box Jumps, 20″ (Reps) Push-press (Reps), 75/55# Row (Calories) 1-minute restRead More

METCON 3 Rounds: 1 min Kb swing (53/35#) 1 min Push-ups 1 min Sit-ups 1 min Jump rope 1 min Wallballs (20/14#)Read More

GYMNASTICS Find max height box jump METCON 2 min max Front Squat (155/105#) 2 min max HSPU 2 min max Power clean 2 min max Wallballs (20/14#) 2 min max Double unders (singles/3) 2 min max Burpee to 6″ targetRead More

METCON 20 min EMOM 6 Jumping pull-ups 9 Air SquatsRead More

STRENGTH 8 min EMOM EMOM complete: 1 Snatch Balance+ 2 Overhead squat w/ pause in bottom of each rep METCON 10 min AMRAP 7 Snatch (115/75#) 7 OH Squat 7 Bar facing burpees 7 Chest-to-barRead More

METCON 30 min running clock 10 min to complete: 5 rounds- 8 HR Push-ups 16 Sit-ups 10 min to complete: 3 rounds- 6 Power snatch (75/45#) 12 Back rack step-ups (75/45#-20″) 18 Wallballs (20/14#) 10 min AMRAP 10 Kb Swing (53/35#) 10 Thrusters (75/45#) 10 Burpee over barRead More

STRENGTH A1) Bench Press 3-3-3-3 A2) Barbell row 5-5-5-5 METCON 5 Rounds: 500m Row Rest 2 minutes *Record each round time During rest period complete: 15 Ring Push-ups (Weighted PU, or HRPU)Read More

METCON 7 rounds: Row 1 min (calories) Rest 1 min Score= total caloriesRead More

METCON 12 Days of Christmas 1 Snatch (155/105#) 2 Muscle-ups 3 HSPU 4 Squat clean 5 Knee to elbow 6 Box jumps (30/24″) 7 Kb Swing (70/53#) 8 Pull-ups 9 Wallballs (20/14#) 10 Deadlift 11 Push press 12 Burpee over bar Completed like the song: 1 snatch, 2 MU+1 snatch, 3 HSPU+2 MU+1 snatch…etcRead More

METCON 24 min AMRAP 50 singles 20 Wallballs (20/14#) 15 Box jumps (24/20″) 10 Burpees 400m RunRead More