METCON 20 Thrusters (95/65#) 750m Row 20 Thrusters 30 SDHP 20 Thrusters 30 Box jumps (24/20″)  Read More

STRENGTH Back Squat: 5 sets of 5 @75-80%, 1 set every 2 minutes METCON 10-8-6-4-2 Overhead Squat (135/95#) Chest to barRead More

METCON 5 rounds for time: 5 Push-ups 10 Pull-ups 15 Hollow rocks 10 Deadlift (135/95#) 5 Hang Squat clean Rest 2 minRead More

STRENGTH For 5 minutes perform 1 Hang Squat Clean every :30 seconds @80-85% 1RM METCON 2 rounds, each for time: 15 Deadlift (225/155#) 500m Row 15 Deadlift Rest 1:1Read More

METCON “Filthy 50” For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double undersRead More

METCON For time: 50 cal Row 40 Wall balls (20/14#) 30 Pull-ups 40 Burpees 50 Kb Swing (53/35#)Read More

STRENGTH 10 min EMOM 2 Front Squat+ 1 Split jerk @80-85% 1RM Split jerk METCON For time: 20 cal Row 21 Front Squat (185/125#) 20 cal Row 15 Front Squat 20 cal Row 9 Front SquatRead More

METCON “Tabata Something Else” Tabata: 1) Pull-ups 2) Push-ups 3) Sit-ups 4) Air SquatsRead More

GYMNASTICS TABATA 1) Pull-ups 2) Push-ups METCON “Elizabeth” 21-15-9 Power Clean (135/95#) Ring dipRead More

METCON 19 min AMRAP 20 Double unders (3/1 singles) 15 Kb swings (53/35#) 10 Box jumps 5 Push-ups 200m RunRead More