STRENGTH 6 sets of: 1 Clean lift off (2 sec pause at knee)+ 1 Power Clean+ 1 Hang Squat Clean @75% Power Clean 1RM METCON 3 Rounds, each for time: 200m Run 12 Kb SDHP (88/53#) 8 Ring Dips 12 Pull-ups 200m Run Rest 2 minRead More

METCON 5 Rounds for time: 9 Step-ups with Kbs (35/26#x2) 12 Kb Swing (35/26#) 15 Sit-ups 18 Double unders (54 Singles)Read More

METCON 2 Rounds for time: 600m Run 2 min Rest 750m Row 2 min Rest 30 Burpees 2 min RestRead More

STRENGTH 7 min EMOM 4 Front Squat@80% 1RM Then, 8 min to find 1RM Push Press METCON 3 Rounds: 3 min AMRAP 5 Pistols (scale sit to stand) 7 Burpee box overs (20″) 9 Sit-ups Rest 1 min Score= all 9 minutes, rounds and reps. Pick up where you leave off after rest.Read More

METCON 8 Rounds for time: 8 Box edge Push-ups 8 Kb Swings (53/35#) 8 Box edge Dips 8 Sit-ups  Read More

STRENGTH 10 min EMOM Bear Complex- as heavy as possible Power Clean+Front Squat+Push Press+ Back Squat+ Push Press   METCON 21-15-9 Overhead Squat (115/75#) Toes-to-barRead More

METCON 7 min AMRAP 6 HR Push-ups 8 Kb Swings (53/35#) 10 Sit-ups Rest 3 min 7 min AMRAP 800m Run 50 Double unders (150 singles) Max rep Kb Goblet Squat Rest 3 min Max Effort 1000m RowRead More

METCON Row 2000m Rest 4 min 10 min AMRAP 20 Mountain climbers 15 Squats 10 BurpeesRead More

METCON For time: 200m Run 30 Deadlift (115/75#) 400m Run 20 Front Squat 600m Run 10 Push Press 800m RunRead More

STRENGTH A1) 5×5 Bent over barbell Row -work up to heavy then complete 5 sets A2) 5×5 Bench Press @80% 1RM METCON For time: 18-15-12-9-6 Wallballs Barbell Step-ups (95/65#)/20″ *Front rack Pull-ups  Read More