STRENGTH 4 sets of: A1) 6 Bench Press @75-80% A2) 8 Ring Rows METCON 5 Rounds (10 min EMOM): Even- 1:00 max Distance Row Odd- 12 HR Push-upsRead More

METCON “Brenton” 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps  Read More

METCON For time: 800m Run 11 Overhead Squats (95/65#) 11 Burpee Box Overs (30/24″) 11 Snatches (115/75#) 11 Burpee Broad Jumps 11 Thrusters (135/95#) 11 HSPUs 11 Power Cleans (185/125#) 11 Toes to Bar 11 Deadlifts (255/175#) 400m Farmers Carry (53/35#)Read More

SKILL 3 rounds, not for time: 20 Russian Twist (18/10#) 1:00 Plank hold METCON 5 Rounds for time: 15 Kb swings (53/35#) 60 Single jump rope 15 Step-ups (24/20″) 200m RunRead More

STRENGTH 4×8 Front Squat @70-75% METCON 30-20-10 Pull-ups Medball Sit-ups (20/14#) Wallballs (20/14#)Read More

METCON 800m Run Rest 3 min 1000m Row Rest 3 min 40 BurpeesRead More

STRENGTH A) 4×6 Shoulder Press @75-80% 1RM B) 4×8 Ring Rows   METCON 12 min AMRAP 3 Clean and Jerk (135/95#) 3 Burpees over bar 3 C&J 6 Burpee over bar 3 C&J 9 Burpee over bar 3 C&J 12 Burpee over bar ETC…Read More

STRENGTH 6×2 Back Squat @85-90% 1RM METCON 10 min AMRAP 3 Snatch (95/65#) 5 Box Jump (24/20″) 7 Wallballs (20/14#)Read More

METCON 5 Rounds: 10 Sit-ups 8 Back Extension Then; 4 Rounds: 200m Run 10 Push-ups 25 SquatsRead More

METCON For time: 21-15-9 Overhead Squat (75/55#) Burpees Step-ups (24/20″)Read More