METCON 30 min running clock 10 min to complete: 5 rounds- 8 HR Push-ups 16 Sit-ups 10 min to complete: 3 rounds- 6 Power snatch (75/45#) 12 Back rack step-ups (75/45#-20″) 18 Wallballs (20/14#) 10 min AMRAP 10 Kb Swing (53/35#) 10 Thrusters (75/45#) 10 Burpee over barRead More

STRENGTH A1) Bench Press 3-3-3-3 A2) Barbell row 5-5-5-5 METCON 5 Rounds: 500m Row Rest 2 minutes *Record each round time During rest period complete: 15 Ring Push-ups (Weighted PU, or HRPU)Read More

METCON 7 rounds: Row 1 min (calories) Rest 1 min Score= total caloriesRead More

METCON 12 Days of Christmas 1 Snatch (155/105#) 2 Muscle-ups 3 HSPU 4 Squat clean 5 Knee to elbow 6 Box jumps (30/24″) 7 Kb Swing (70/53#) 8 Pull-ups 9 Wallballs (20/14#) 10 Deadlift 11 Push press 12 Burpee over bar Completed like the song: 1 snatch, 2 MU+1 snatch, 3 HSPU+2 MU+1 snatch…etcRead More

METCON 24 min AMRAP 50 singles 20 Wallballs (20/14#) 15 Box jumps (24/20″) 10 Burpees 400m RunRead More

STRENGTH Back Squat+ Pause Front squats METCON 18 min AMRAP 35 Double unders (3/1 singles) 15 Kb Swing (53/35#) 10 Burpees 200m RunRead More

METCON 9 min AMRAP 10 Pull-ups 20 Kb Swing (53/35#) 30m Run Rest 5 min 7 min AMRAP 9 Wallballs (20/14#) 7 Deadlift (155/105#) 5 Burpee over barRead More

STRENGTH Push Press 10 min EMOM 2 Push Press @80-90% Push Press 1RM METCON Open 13.2 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″Read More

METCON 5 rounds, each for time: 15 Ring rows 15 Step ups w/ medball (20/14#) 15 Push-ups 200m Run Complete 1 round every 4 minutes    Read More

METCON 5 rounds, each for time: 20 cal Row 25 Double unders (75 singles) 30′ Lunges -Complete 1 round every 4 minutesRead More