METCON 15 Rounds for time: 6 Wall balls (20/14#) 5 Box jumps (24/20″) 4 Jumping Pull-upsRead More

STRENGTH 5 sets of: 1 Snatch Pull+ 1 Hang Squat Snatch+ 1 Overhead Squat @80% Snatch 1RM METCON Ascending E”2″MOM 0:00-2:00 2 Courtyard Down and backs 2 Snatch @heaviest used in Strength component 2:00-4:00 2 Down&back 4 Snatch 4:00-6:00 2 Down&back 6 Snatch 6:00-8:00 2 Down&back 8 Snatch etc, until can not complete work loadRead More

METCON 5 Rounds for time: 200m run :30 sec plank 250m row 12 Kb Swing (53/35#) 100 Single undersRead More

STRENGTH 6 sets of: 2 Front Squat+ 1 Split Jerk @80-85% SJ max METCON For time: 10-9-8-7-6-5-4-3-2-1 Thrusters (95/65#) 1-2-3-4-5-6-7-8-9-10 Toe-to-bar *with 5 box jumps between rounds (24/20″)Read More

METCON 12 min AMRAP 9 Deadlift 7 Hang Clean 5 Push-press 3 Burpee over bar Rest 3 min 5 Rounds for time: 15 Sit-ups 25 SquatsRead More

STRENGTH 4 sets of: A1) 6 Bench Press @75-80% A2) 8 Ring Rows METCON 5 Rounds (10 min EMOM): Even- 1:00 max Distance Row Odd- 12 HR Push-upsRead More

METCON “Brenton” 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps  Read More

METCON For time: 800m Run 11 Overhead Squats (95/65#) 11 Burpee Box Overs (30/24″) 11 Snatches (115/75#) 11 Burpee Broad Jumps 11 Thrusters (135/95#) 11 HSPUs 11 Power Cleans (185/125#) 11 Toes to Bar 11 Deadlifts (255/175#) 400m Farmers Carry (53/35#)Read More

SKILL 3 rounds, not for time: 20 Russian Twist (18/10#) 1:00 Plank hold METCON 5 Rounds for time: 15 Kb swings (53/35#) 60 Single jump rope 15 Step-ups (24/20″) 200m RunRead More

STRENGTH 4×8 Front Squat @70-75% METCON 30-20-10 Pull-ups Medball Sit-ups (20/14#) Wallballs (20/14#)Read More