STRENGTH 5×3 Box squat @85-95% 3×3 Tempo Front Squat @70-80% 4 sec descent, 2 sec hold METCON 12 min AMRAP 50 Double unders (3/1 singles) 40 Wallballs (20/14#) 30 Deadlift (185/115#) 20 Pull-upsRead More

STRENGTH 10 min EMOM A) 5 Bench press @75%+ B) :30 sec Row for distance METCON 10 min AMRAP 6 Slam balls (50/30#) 6 Burpees 8 Sit-ups +2 Slam balls each roundRead More

METCON “Hammer” 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsRead More

METCON “Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute restRead More

STRENGTH Back squat 0:00-2:00; 7@~70%1RM 2:00-4:00; 6@~75%1RM 4:00-6:00; 5@~80%1RM 6:00-8:00; 4@~85%1RM 8:00-10:00; 3@~90%1RM 10:00-12:00; 8@75% METCON 6 rounds: 15 Wallballs (20/14#) 12 Pull-ups 5 Push press (165/105#) 7 Front SquatRead More

METCON 4 rounds for time: 15 Burpees 20 Slam balls (50/30#) 15 cal Row 100′ sled Drag (180/120#)Read More

STRENGTH Spend 12 min to find a 5RM touch and go Deadlift METCON 3 min AMRAP (reps) 5 Deadlift (225/155#) 5 HSPU Rest 3 min 4 min AMRAP (reps) 7 Power Clean (155/105#) 7 Burpee over bar Rest 3 min 5 min AMRAP (reps) 9 Overhead Squat (95/65#) 9 Box jumps (24/20″) *Score each AMRAP...Read More

METCON Chest to bar Ladder Rest 5 min Squat Clean Ladder (135/95#)Read More

STRENGTH 10×1 Hang Squat Snatch Perform 1 rep every :30 sec @75-85% 1RM for 5 min METCON “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20/14# Sumo deadlift high-pull (Reps), 75/55# Box Jumps, 20″ (Reps) Push-press (Reps), 75/55# Row (Calories) 1-minute restRead More

GYMNASTICS Find max height box jump METCON 2 min max Front Squat (155/105#) 2 min max HSPU 2 min max Power clean 2 min max Wallballs (20/14#) 2 min max Double unders (singles/3) 2 min max Burpee to 6″ targetRead More