STRENGTH 8 min EMOM EMOM complete: 1 Snatch Balance+ 2 Overhead squat w/ pause in bottom of each rep METCON 10 min AMRAP 7 Snatch (115/75#) 7 OH Squat 7 Bar facing burpees 7 Chest-to-barRead More

STRENGTH A1) Bench Press 3-3-3-3 A2) Barbell row 5-5-5-5 METCON 5 Rounds: 500m Row Rest 2 minutes *Record each round time During rest period complete: 15 Ring Push-ups (Weighted PU, or HRPU)Read More

METCON 12 Days of Christmas 1 Snatch (155/105#) 2 Muscle-ups 3 HSPU 4 Squat clean 5 Knee to elbow 6 Box jumps (30/24″) 7 Kb Swing (70/53#) 8 Pull-ups 9 Wallballs (20/14#) 10 Deadlift 11 Push press 12 Burpee over bar Completed like the song: 1 snatch, 2 MU+1 snatch, 3 HSPU+2 MU+1 snatch…etcRead More

STRENGTH Back Squat+ Pause Front squats METCON 18 min AMRAP 35 Double unders (3/1 singles) 15 Kb Swing (53/35#) 10 Burpees 200m RunRead More

STRENGTH Push Press 10 min EMOM 2 Push Press @80-90% Push Press 1RM METCON Open 13.2 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″Read More

METCON 5 rounds, each for time: 20 cal Row 25 Double unders (75 singles) 30′ Lunges -Complete 1 round every 4 minutesRead More

STRENGTH Back Squat 5-5-4-4-3-3 METCON 7 min AMRAP 50 Toes to bar 50 Overhead Squats (95/65#) AMRAP Burpees to plate w/ remaining timeRead More

STRENGTH Halting Snatch Grip Deadlift 6 sets of 2, 95-105% 1RM snatch METCON 14 min AMRAP 9 Deadlift (155/105#) 7 Box Jump overs (30/24″) 5 HSPURead More

STRENGTH Find Heavy single Cluster (squat clean thruster) -EMOM complete 1 Squat Clean Thruster. -Begin with 50-55% (estimate) and increase by 10/5# each min till you reach your limit.   METCON “Fran” 21-15-9 Thrusters (95/65#) Pull-upsRead More

METCON25 min AMRAP 50 Double unders 12 Back Squat (155/105#) 15 Box jumps (24/20″) 18 Kb Swing (53/35#) 400m RunRead More