STRENGTH Push Press 0:00-1:30 5@60-65% 1RM 1:30-3:00 4@65-70% 3:00-4:30 3@70-75% 4:30-6:00 3@75-80% 6:00-8:00 2@80-85% 8:00-10:00 1@95-100+% 10:00-12:00 1@95-100+% If you’re feeling strong, go for a new 1RM on set 6 and/or 7. METCON For time: 20 Burpees 10 HSPU 16 Burpees 8 HSPU 12 Burpees 6 HSPU 8 Burpees 4 HSPU 4 Burpees 2 HSPURead More

STRENGTH Back Squat: 5 sets of 5 @75-80%, 1 set every 2 minutes METCON 10-8-6-4-2 Overhead Squat (135/95#) Chest to barRead More

STRENGTH For 5 minutes perform 1 Hang Squat Clean every :30 seconds @80-85% 1RM METCON 2 rounds, each for time: 15 Deadlift (225/155#) 500m Row 15 Deadlift Rest 1:1Read More

STRENGTH 10 min EMOM 2 Front Squat+ 1 Split jerk @80-85% 1RM Split jerk METCON For time: 20 cal Row 21 Front Squat (185/125#) 20 cal Row 15 Front Squat 20 cal Row 9 Front SquatRead More

GYMNASTICS TABATA 1) Pull-ups 2) Push-ups METCON “Elizabeth” 21-15-9 Power Clean (135/95#) Ring dipRead More

METCON Each AMRAP for reps: 6 min AMRAP 5 Deadlift (225/155#) 7 Pistols 9 Toe-to bar Rest 2 min 5 min AMRAP 5 Deadlift (275/185#) 7 Pistols 9 Toe-to bar Rest 2 min 4 min AMRAP 5 Deadlift (315/205#) 7 Pistols 9 Toe-to barRead More

STRENGTH 0:00-1:00: 7 OH Squat @60-65% 1:00-2:00: Max rep back squat 2:00-5:00: Rest 5:00-6:00: 5 OH Squat @70-75% 6:00-7:00: Max rep back squat 7:00-10:00: Rest 10:00-11:00: 3 OH Squat @80-85% METCON 13 min AMRAP 11 Thrusters (95/65#) 9 Box jumps (24/20″) 7 OH Squat 5 Step-ups (24/20″) (back rack) 3 Muscle-upsRead More

STRENGTH 12 min EMOM Even: 3 Deadlift (clean grip) 75-80% Odd: 10 Sit-ups (w/ medball) METCON 7 min AMRAP (ladder) 2 Power Clean (135/95#) +2 reps/round 1 HSPU +1 rep/roundRead More

METCON For time: 10-20-30-40-50-40-30-20-10 Air Squat Double under (3/1 singles) *3 Burpee EMOTM*Read More

STRENGTH 8 min EMOM 2 Push press+ 1 Split Jerk @80-85% Push press METCON 3 Rounds for time: 500m Row 21 Kb swing (53/35#) 12 Pull-upsRead More