METCON For time: 50 cal Row 40 Wall balls (20/14#) 30 Pull-ups 40 Burpees 50 Kb Swing (53/35#)Read More

STRENGTH 10 min EMOM 2 Front Squat+ 1 Split jerk @80-85% 1RM Split jerk METCON For time: 20 cal Row 21 Front Squat (185/125#) 20 cal Row 15 Front Squat 20 cal Row 9 Front SquatRead More

METCON “Tabata Something Else” Tabata: 1) Pull-ups 2) Push-ups 3) Sit-ups 4) Air SquatsRead More

GYMNASTICS TABATA 1) Pull-ups 2) Push-ups METCON “Elizabeth” 21-15-9 Power Clean (135/95#) Ring dipRead More

METCON 19 min AMRAP 20 Double unders (3/1 singles) 15 Kb swings (53/35#) 10 Box jumps 5 Push-ups 200m RunRead More

METCON Each AMRAP for reps: 6 min AMRAP 5 Deadlift (225/155#) 7 Pistols 9 Toe-to bar Rest 2 min 5 min AMRAP 5 Deadlift (275/185#) 7 Pistols 9 Toe-to bar Rest 2 min 4 min AMRAP 5 Deadlift (315/205#) 7 Pistols 9 Toe-to barRead More

METCON 30 min EMOM a) 11 cal Row b) 11 BurpeesRead More

STRENGTH 0:00-1:00: 7 OH Squat @60-65% 1:00-2:00: Max rep back squat 2:00-5:00: Rest 5:00-6:00: 5 OH Squat @70-75% 6:00-7:00: Max rep back squat 7:00-10:00: Rest 10:00-11:00: 3 OH Squat @80-85% METCON 13 min AMRAP 11 Thrusters (95/65#) 9 Box jumps (24/20″) 7 OH Squat 5 Step-ups (24/20″) (back rack) 3 Muscle-upsRead More

METCON 21 min AMRAP 12 Deadlift (95/65#) 9 Rear Lunge steps 6 Push Press *200m Run every 3 minutes **Begin w/ 200m RunRead More

STRENGTH 12 min EMOM Even: 3 Deadlift (clean grip) 75-80% Odd: 10 Sit-ups (w/ medball) METCON 7 min AMRAP (ladder) 2 Power Clean (135/95#) +2 reps/round 1 HSPU +1 rep/roundRead More