METCON For time: 20 Burpees 30 Kettlebell Swings (53/35#) 40 Step-ups (24/20″) 1000m Row 40 Step-ups 30 Kettlebell Swings 20 BurpeesRead More

METCON For time: 30 HSPU 40 Burpees 50 Pull-ups 60 Kettlebell Swings (53/35#) 70 Wall ballsRead More

METCON 4 rounds, for time: 300m Row 15 V-ups 400m Run 1 min Rest 100 Single Jumps 1 min RestRead More

STRENGTH 10×2 Front Squat @80-85%, rest :60 between sets METCON 4 rounds, for time: 300m Row 15 V-ups 400m Run 3 min RestRead More

METCON “Cinco de Mayo” 5 Rounds, for time: 5 Thrusters (135/95#) 5 Box Jump (30/24″) 5 Deficit HSPU (4/2″) 5 Hang Squat Clean 5 Burpee over barbell  Read More

METCON 30 min running clock: 1st 10 min EMOM Even- 10 Kb Swing (35/26#) Odd- 8 Burpees ———- 2nd 10 min EMOM Even- 8 Deadlift (135/85#) Odd- 15 Sit-ups ———- 3rd 10 min EMOM Even- 150m Run Odd- 8 Pull-upsRead More

METCON 40 Pull-ups 50 Wallballs (14/10#) 60 Double Unders (3/1 singles) 70 Kettlebell Swings (35/26#) 80 Sit-ups * Every time you break up a movement set you must stop and complete 2 burpeesRead More

STRENGTH Back Squat 10@65% 8@75% 6@80% 4@85% Rest 2 minutes between sets METCON For time: 80 Pull-ups 80 Wallballs (20/14#) 80 Double unders 80 Sit-ups * Every time you break up a movement you must stop and complete 2 burpees  Read More

METCON 1000m Row for time Rest 1 min, then: “Death By” 10m Row *EMOM add 10m and complete that distance within the minute for as long as possible, beginning with 10mRead More

STRENGTH Snatch Waves 2 rounds of: 5 reps@65% 3 reps@75% 2 reps@80% Rest :10 sec between reps Rest 2:00 between sets METCON 14 min EMOM: Even- 5 Deadlift (255/175#) Odd- 10 Hand-release Push-upsRead More