STRENGTH Back Squat 4 sets of 5 @80% 1 set max reps @60% METCON 3 Rounds: 5 min AMRAP 200m Run 8 Cleans (135/95#) 25 Double unders Rest 2 minRead More

METCON TABATA Hollow Rock Then; 5 Rounds for time: 9 Push-ups 12 Med ball cleans (20/14#) 15 Lunge steps w/ medball overheadRead More

METCON 3 Rounds: Max Rep Pull-ups (1 set) 20 cal Row Max Rep Shoulder to overhead (135/95#) 20 Burpees 18 min CapRead More

METCON 25 min AMRAP 800m Run 15 Deadlift (225/145#) 20 Box Jumps (24/20″) 25 Sit-ups 30 Wallballs (20/14#)Read More

METCON 20 min AMRAP 200m Run 10 Double unders 200m Row 400m Run 20 Double unders 400m Row 600m Run 30 Double unders 600m Row 800m Run 40 Double unders 800m Row etc…Read More

STRENGTH 6 sets of: 1 Clean lift off (2 sec pause at knee)+ 1 Power Clean+ 1 Hang Squat Clean @75% Power Clean 1RM METCON 3 Rounds, each for time: 200m Run 12 Kb SDHP (88/53#) 8 Ring Dips 12 Pull-ups 200m Run Rest 2 minRead More

METCON 5 Rounds for time: 9 Step-ups with Kbs (35/26#x2) 12 Kb Swing (35/26#) 15 Sit-ups 18 Double unders (54 Singles)Read More

METCON 2 Rounds for time: 600m Run 2 min Rest 750m Row 2 min Rest 30 Burpees 2 min RestRead More

STRENGTH 7 min EMOM 4 Front Squat@80% 1RM Then, 8 min to find 1RM Push Press METCON 3 Rounds: 3 min AMRAP 5 Pistols (scale sit to stand) 7 Burpee box overs (20″) 9 Sit-ups Rest 1 min Score= all 9 minutes, rounds and reps. Pick up where you leave off after rest.Read More

METCON 8 Rounds for time: 8 Box edge Push-ups 8 Kb Swings (53/35#) 8 Box edge Dips 8 Sit-ups  Read More