STRENGTH Back Squat 1 sets every 2 minutes: 0:00-2:00=10 reps @60% 1RM 2:00-4:00=8 reps @70% 1RM 4:00-6:00=6 reps @75% 1RM 6:00-8:00=6 reps @75% 1RM 8:00-10:00=6 reps @75% 1RM Front Squat 10:00-12:00=5 reps @60% 1RM 12:00-14:00=5 reps @70% 1RM 14:00-16:00=5 reps @70% 1RM 16:00-18:00=5 reps @70% 1RM   METCON For time: 40 Wallballs (20/14#) 20 Pull-ups...Read More

METCON 3 rounds, each for reps: 5 min AMRAP 10 cal Row 8 Burpees 6 Power Snatch (95/65#) Rest 2 minRead More

STRENGTH Spend 8 min to find 1RM Snatch, followed by; 6 min EMOM- 3 rep Snatch @75% 1RM   METCON 10 min AMRAP 3 Overhead Squat (95/65#) 3 Box Jump (24/20″) 6 OH Squat 6 Box jump 9 OH Squat 9 Box jump 12 OH Squat 12 Box Jump etc…Read More

METCON 5 rounds for time: 400m run 12 Box jumps (20″) 15 kb Swings (35/26#) 18 Sit-ups 21 Double unders Rest 2 minRead More

STRENGTH 4 sets of 5 Push Press @75-80% METCON 3 rounds, each for time: 400m Run 25 Double unders 20 Sit-ups 15 Push Press (115/75#) 10 Toe-to-bar Rest 2 minRead More

SKILL Superset: 3x 20 Sit-ups 3×15 Back Extension METCON “Cindy” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 SquatsRead More

STRENGTH 4×6 Back Squat @75-80% 1RM METCON “Cindy” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 SquatsRead More

METCON For time: 60 Box jumps 50 Kb Swings (53/35#) 40 Burpees 30 Deadlift (95/65#) 20 Hang Clean 10 Split JerkRead More

STRENGTH Spend 10 min to find a 1RM Clean and Jerk METCON “Diane” 21-15-9 Deadlift (225/155#) HSPURead More

METCON 5 Rounds: 500m Row 10 Hang Snatch (95/65#) 12 Ring rowsRead More