STRENGTH 4×8 Back Squat 65-75% 1RM, rest 2 min btwn sets METCON 7 min AMRAP 5 Thrusters (115/75#) 7 Chest-to-bar 5 min Rest 7 min AMRAP 5 Deadlift (225/155#) 7 Toe-to-barRead More

METCON 5 rounds: 150m Farmers carry (35/26#) 5 Wall-walks 25 Double unders 25 Sit-ups 200m RunRead More

STRENGTH 15 min, every :90 sec complete: 2 Power clean+ 1 Push press+ 1 Push jerk METCON 5 rounds for time: 150m Farmers carry (53/35#) 5 Wall-walks 25 Double unders 25 Sit-upsRead More

METCON 3 rounds, each for time: 30 Double unders 5 Power Clean (95/65#) 20 Burpees 5 Power Clean 30 Double unders Rest 3 minRead More

METCON 3 rounds for time: 250m Row 15 Kettlebell swings (53/35#) 25 Burpees 15 Kettlebell swings 250m Row Rest 5 minRead More

STRENGTH 7×3 Front Squat 80-90% 1RM METCON “Nicole” 20 min AMRAP 400m Run Max rep Pull-ups (1 set) Score= total Pull-upsRead More

METCON Complete in any order: 2k Row 1 mile Run 50 Burpees 300 Single jump ropeRead More

METCON 20 min EMOM 4 Thrusters (65/45#) 2 Box Jumps (24/20″) 1 Pull-up *Scaled pull-up= Jumping pull-upRead More

STRENGTH Spend 12 min to find a heavy single Snatch METCON 50 Double unders 5 Power Snatch (115/75#) 5 Bar Muscle-ups 40 Double unders 4 Power Snatch 4 Bar MU 30 Double unders 3 Power Snatch 3 Bar MU 20 Double unders 2 Power Snatch 2 Bar MU 10 Double unders 1 Power Snatch 1...Read More

METCON 2 rounds: 800m Row 50 Sit-ups 50 Walking Lunges 800m Run Rest 3 minRead More