METCON 3 Rounds: 40 Burpees 30 Kb swing (53/35#) 20 Goblet squat 10 Pull-ups Rest 3 minRead More

METCON 3 Rounds: 1000m Row 50′ Sled Pull (backwards) 50′ Overhead Plate Lunge (45/25#) 25 Wallballs (20/14#)Read More

METCON 3 min AMRAP: Wallballs (20/14#) 3 min AMRAP: Lunges w/ medball overhead 2 min AMRAP: Push-ups 2 min AMRAP: Double unders 1 min AMRAP: Burpees 1 min AMRAP: Hollow rock  Read More

STRENGTH 10 min EMOM, alternating: a) 2 Bear complex (AHAP) b) 8 Bar facing burpees METCON For time: 120 Double unders 30 Hang Squat Clean (135/95#) 6 Rope climbs (15′)Read More

METCON 3 Rounds for time: 800m Run 25 Box jumps (24/20″) 30 Kb Swing (53/35#) 35 Sit-ups  Read More

STRENGTH 10 min EMOM, alternating: A) 6 Deadlift (70-80%, unbroken) B) 6 Ring Dips, weighted if possible, unbroken METCON 12 min AMRAP 15 Kettlebell swings (53/35#) 12 Box jumps (24″) 9 Toes to bar Every 3 minutes Run 200m (min 3, 6, 9 and 12 to finish)Read More

METCON Minute 1: Row 11 Calories Minute 2: Row 12 Calories Minute 3: Row 13 Calories Minute 4: Row 14 Calories etc EMOM add 1 Calorie, until you cannot complete the allotted Calories within the minute Rest 5 minutes Minute 1: Complete 6 Burpees over the rower Minute 2: Complete 7 Burpees over the rower...Read More

STRENGTH/SKILL 10 min EMOM 1) 3 Front Squat @80% 1RM 2) 5 Weighted Pull-ups METCON 10 min AMRAP 9 Thrusters (115/75#) 12 Chest to bar 15 Burpee to 6″ targetRead More

METCON For time: 150 Double unders 120 Air squats 100 Sit-ups 80 Cal Row 50 Box jumps (24/20″)    Read More

METCON For time: 18 Back squat (155/105#) 21 Box jumps (30/24″) 400m Run 15 Back squat 18 Box jumps 400m Run 12 Back squat 15 Box jumps 400m RunRead More