SKILL Superset: 3x 20 Sit-ups 3×15 Back Extension METCON “Cindy” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 SquatsRead More

STRENGTH 4×6 Back Squat @75-80% 1RM METCON “Cindy” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 SquatsRead More

METCON For time: 60 Box jumps 50 Kb Swings (53/35#) 40 Burpees 30 Deadlift (95/65#) 20 Hang Clean 10 Split JerkRead More

STRENGTH Spend 10 min to find a 1RM Clean and Jerk METCON “Diane” 21-15-9 Deadlift (225/155#) HSPURead More

METCON 5 Rounds: 500m Row 10 Hang Snatch (95/65#) 12 Ring rowsRead More

STRENGTH 6 sets of: 1 Snatch grip Deadlift (w/ 2 sec pause at knee)+ 1 Hang power Snatch+ 1 Overhead Squat @80-85% 1RM Power Snatch METCON For time: 21-15-9 Overhead Squat (95/65#) Burpee over the barRead More

METCON 21-18-15-12-9-6-3 Wallballs (14/10#) Box Step-ups w/ medball (20″) Push-upsRead More

SKILL TABATA 1) Sit-ups 2) Good mornings (w/ PVC pipe) METCON 3 Rounds for time: 800m Run 15 Hang Power clean (135/95#) 20 Box jumps (24/20″) 25 Double undersRead More

METCON 8 Rounds for time: 200m Run 10 Hang Power Clean (95/65#) 15 Double unders Rest 1 minRead More

STRENGTH 4 sets of 6 Back Squat @75-80% 1RM METCON For rounds: Thruster (95/65#) Pull-up Bench press (135/95#) Complete 1 set of each movement, unbroken. Begin with 1 rep, increase by 1 each round until you cannot complete the movements unbroken. Rest :30 sec after each round. 20 min capRead More