SKILL A) 5 x 5 Weighted Pull-ups B) 5 x 5 Weighted Ring dips   METCON 4 Rounds In 5 min complete: 400m Run 25 Double unders 15 Kb Swing (53/35#) 10 Burpee box jumps (20″) Rest and repeat at 5, 10, and 15 min mark    Read More

STRENGTH Back Squat & Front Squat   METCON 30 Wallballs (20/14#) 25 SDHP (95/65#) 20 Wallballs 15 SDHP 10 Wallballs 5 SDHPRead More

SKILL A) 5×5 Weighted Pull-ups (75-80%) B) 5×5 Weighted Dips (75-80%) METCON 25-20-15 Toe-to-bar Thrusters (95/65#) Box jumps (24/20″) 400m Run after each roundRead More

STRENGTH Snatch Pull 8 min EMOM, 3 reps @90-100% 1RM snatch METCON Each AMRAP scored individually: 3 min AMRAP 3 Deadlift (255/175#) 15 Double unders Rest 3 min 4 min AMRAP 4 Deadlift (225/155#) 15 Double unders Rest 4 min 5 min AMRAP 5 Deadlift (185/135#) 15 Double undersRead More

STRENGTH 5×5 Shoulder Press @70-75% 1RM   METCON 7 Rounds: 10 Push Press (155/105#) 28 SquatsRead More

STRENGTH Back Squat -then- Front Squat METCON 12 min AMRAP 9 Power Snatch (95/65#) 12 Toe to bar 15 Box jumps (24/20″)Read More

METCON “Ship” 9 Rounds for time of: 7 Squat Cleans (185/125#) 8 Burpee Box Jumps (36/30″)Read More

SKILL A) 5×5 Weighted Pull-ups B) 5×5 Weighted Dips METCON 3 Rounds, for reps: 1 min Max Cal Row Rest :30 sec 1 min AMRAP HR Push-ups Rest :30 sec 1 min AMRAP Sit-ups Rest :30 sec 1 min AMRAP Pull-ups Rest :30 sec 1 min AMRAP Shoulder Press (75/55#) Rest :30 secRead More

STRENGTH Back Squat & Front Squat METCON 6 Rounds: 400m Run Rest 1:1Read More

STRENGTH 6 sets of: Power Clean & Push Press x3 @75-80% 1RM Push Press   METCON “Christine” 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″Read More