METCON 20 min AMRAP 100 Bar touches (6″) 80 Wallballs (20/14#) 60 Kb swing (53/35#) 40 Deadlift (135/95#) 20 Push Press AMRAP Cal RowingRead More

STRENGTH 10 min EMOM A) 5 Bench press @75%+ B) :30 sec Row for distance METCON 10 min AMRAP 6 Slam balls (50/30#) 6 Burpees 8 Sit-ups +2 Slam balls each roundRead More

METCON 5 Rounds for reps: 1 min Row (cal) 1 min Push Press (75/55#) 1 min Hang power clean 1 min Burpee over bar Rest 1 minRead More

METCON “Hammer” 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsRead More

METCON 5 Rounds for time: 10 Push-ups 20 Sit-ups 30 Lunge steps 40 Double undersRead More

METCON “Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute restRead More

METCON For time: 21-18-15-12-9 Burpees Kb Swing (53/35#) Sit-ups Box jumps (24/20″)Read More

STRENGTH Back squat 0:00-2:00; 7@~70%1RM 2:00-4:00; 6@~75%1RM 4:00-6:00; 5@~80%1RM 6:00-8:00; 4@~85%1RM 8:00-10:00; 3@~90%1RM 10:00-12:00; 8@75% METCON 6 rounds: 15 Wallballs (20/14#) 12 Pull-ups 5 Push press (165/105#) 7 Front SquatRead More

METCON 25-20-15 Front Squat (115/75#) Box Jumps (24/20″) Pull-upsRead More

METCON 4 rounds for time: 15 Burpees 20 Slam balls (50/30#) 15 cal Row 100′ sled Drag (180/120#)Read More