METCON 3 Rounds, each for time: 800m Run 800m Row Rest 4 minRead More

SKILL A1) 4×5 Weighted Pull-ups A2) 4×5 Weighted Ring dips   METCON 21-15-9 Shoulder Press (95/65#) Pull-ups HR Push-ups Calorie RowRead More

METCON 20 min EMOM 5 Wallballs (20/14#) 4 Box jumps (24/20″) 3 Push-upsRead More

STRENGTH Spend 10 min to find a 3 rep max back squat METCON “Death by” burpee box jumps EMOM complete: 3 Deadlift (225/145#) 1 Burpee Box jump (24/20″) 3 Deadlift 2 BBJ 3 Deadlift 3 BBJ 3 Deadlift 4 BBJ etc until you cannot complete the work in the minuteRead More

METCON 6 min AMRAP 200m Run 12 Deadlift (115/75#) 12 Box Jumps (24/20″) Rest 2 min 10 min AMRAP 400m Run 10 Clean (75/55#) 20 Wallballs (20/14#) Rest 4 min 6 min AMRAP 200m Run 120 Singles 20 Push-upsRead More

STRENGTH Back Squat 4 sets of 5 @80% 1 set max reps @60% METCON 3 Rounds: 5 min AMRAP 200m Run 8 Cleans (135/95#) 25 Double unders Rest 2 minRead More

METCON TABATA Hollow Rock Then; 5 Rounds for time: 9 Push-ups 12 Med ball cleans (20/14#) 15 Lunge steps w/ medball overheadRead More

METCON 3 Rounds: Max Rep Pull-ups (1 set) 20 cal Row Max Rep Shoulder to overhead (135/95#) 20 Burpees 18 min CapRead More

METCON 25 min AMRAP 800m Run 15 Deadlift (225/145#) 20 Box Jumps (24/20″) 25 Sit-ups 30 Wallballs (20/14#)Read More

METCON 20 min AMRAP 200m Run 10 Double unders 200m Row 400m Run 20 Double unders 400m Row 600m Run 30 Double unders 600m Row 800m Run 40 Double unders 800m Row etc…Read More