METCON 4 Rounds for time: 15 Box Jumps (24/20″) 15 Kettlebell swing (53/35#) 30 Double unders (3/1 singles) 20 Calorie RowRead More

METCON 30 min AMRAP: 500m Row 50m Farmer’s Carry (35/26#) 5 Wall-Climbs 10 Pull-ups 50 Double Unders (3/1 singles) 200m RunRead More

METCON 21-15-9 Hang Squat Clean (95/65#) Row for calories Rest 5 min 21-15-9 Burpees Box Jumps (24/20″)Read More

STRENGTH 7 sets of Barbell Complex: 2 Back Squat, 3 sec hold in bottom 1 Snatch grip Push Press, 5 sec hold OH 1 Overhead Squat Rest :60-:90 sec between sets   METCON 21-15-9 Hang Squat Clean (135/95#) Handstand Push-upsRead More

METCON AMrAP 6 min to complete: 800m run Max rep Pull-ups Rest 2 min 6 min to complete: 800m Run Max rep Push-ups Rest 2 min 6 min to complete: 800m Run Max rep Sit-upsRead More

STRENGTH 6×3 Clean and Jerk Not Touch and Go. Reset between reps, rest :60-:90 seconds between sets. METCON AMrAP 6 min to complete: 800m run Max rep C&J (155/105#) Rest 2 min 6 min to complete: 800m Run Max rep Bar Muscle-ups Rest 2 min 6 min to complete: 800m Run Max rep Toes-to-barRead More

METCON 25 min AMRAP 5 Pull-ups 2 Deadlift (155/105#) 8 Push-ups 200m Row 200m RunRead More

METCON “Zimmerman” 25 min AMRAP 11 C2B Pull-ups 2 Deadlift (315/205#) 10 Handstand Push-upsRead More

METCON Ladder Format EMOM: 1 Power Snatch (75/45#) + 1 T2B 2 Power Snatch+ 2 T2B 3 Power Snatch+ 3 T2B 4 Power Snatch+ 4 T2B 5 Power Snatch+ 5 T2B…etc -Until cant complete within minute, -then immediately next minute: Ladder Format EMOM: 1 Kettlebell swing (35/26#)+ 1 Box jump 2 Kettlebell swing+ 2 Box...Read More

STRENGTH 10 min to find heavy single Power Snatch METCON Ladder Format EMOM: 1 Power Snatch (95/65#) + 1 T2B 2 Power Snatch+ 2 T2B 3 Power Snatch+ 3 T2B 4 Power Snatch+ 4 T2B 5 Power Snatch+ 5 T2B…etc -Until cant complete within minute, -then immediately next minute: Ladder Format EMOM: 1 Kettlebell swing+...Read More