STRENGTH 10 min EMOM Bear Complex- as heavy as possible Power Clean+Front Squat+Push Press+ Back Squat+ Push Press   METCON 21-15-9 Overhead Squat (115/75#) Toes-to-barRead More

METCON 7 min AMRAP 6 HR Push-ups 8 Kb Swings (53/35#) 10 Sit-ups Rest 3 min 7 min AMRAP 800m Run 50 Double unders (150 singles) Max rep Kb Goblet Squat Rest 3 min Max Effort 1000m RowRead More

METCON Row 2000m Rest 4 min 10 min AMRAP 20 Mountain climbers 15 Squats 10 BurpeesRead More

METCON For time: 200m Run 30 Deadlift (115/75#) 400m Run 20 Front Squat 600m Run 10 Push Press 800m RunRead More

STRENGTH A1) 5×5 Bent over barbell Row -work up to heavy then complete 5 sets A2) 5×5 Bench Press @80% 1RM METCON For time: 18-15-12-9-6 Wallballs Barbell Step-ups (95/65#)/20″ *Front rack Pull-ups  Read More

METCON 15 Rounds for time: 6 Wall balls (20/14#) 5 Box jumps (24/20″) 4 Jumping Pull-upsRead More

STRENGTH 5 sets of: 1 Snatch Pull+ 1 Hang Squat Snatch+ 1 Overhead Squat @80% Snatch 1RM METCON Ascending E”2″MOM 0:00-2:00 2 Courtyard Down and backs 2 Snatch @heaviest used in Strength component 2:00-4:00 2 Down&back 4 Snatch 4:00-6:00 2 Down&back 6 Snatch 6:00-8:00 2 Down&back 8 Snatch etc, until can not complete work loadRead More

METCON 5 Rounds for time: 200m run :30 sec plank 250m row 12 Kb Swing (53/35#) 100 Single undersRead More

STRENGTH 6 sets of: 2 Front Squat+ 1 Split Jerk @80-85% SJ max METCON For time: 10-9-8-7-6-5-4-3-2-1 Thrusters (95/65#) 1-2-3-4-5-6-7-8-9-10 Toe-to-bar *with 5 box jumps between rounds (24/20″)Read More

METCON 12 min AMRAP 9 Deadlift 7 Hang Clean 5 Push-press 3 Burpee over bar Rest 3 min 5 Rounds for time: 15 Sit-ups 25 SquatsRead More