STRENGTH Back Squat 1 sets every 2 minutes: 0:00-2:00=10 reps @60% 1RM 2:00-4:00=8 reps @70% 1RM 4:00-6:00=6 reps @75% 1RM 6:00-8:00=6 reps @75% 1RM 8:00-10:00=6 reps @75% 1RM Front Squat 10:00-12:00=5 reps @60% 1RM 12:00-14:00=5 reps @70% 1RM 14:00-16:00=5 reps @70% 1RM 16:00-18:00=5 reps @70% 1RM   METCON For time: 40 Wallballs (20/14#) 20 Pull-ups...Read More

STRENGTH Spend 8 min to find 1RM Snatch, followed by; 6 min EMOM- 3 rep Snatch @75% 1RM   METCON 10 min AMRAP 3 Overhead Squat (95/65#) 3 Box Jump (24/20″) 6 OH Squat 6 Box jump 9 OH Squat 9 Box jump 12 OH Squat 12 Box Jump etc…Read More

STRENGTH 4 sets of 5 Push Press @75-80% METCON 3 rounds, each for time: 400m Run 25 Double unders 20 Sit-ups 15 Push Press (115/75#) 10 Toe-to-bar Rest 2 minRead More

STRENGTH 4×6 Back Squat @75-80% 1RM METCON “Cindy” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 SquatsRead More

STRENGTH Spend 10 min to find a 1RM Clean and Jerk METCON “Diane” 21-15-9 Deadlift (225/155#) HSPURead More

STRENGTH 6 sets of: 1 Snatch grip Deadlift (w/ 2 sec pause at knee)+ 1 Hang power Snatch+ 1 Overhead Squat @80-85% 1RM Power Snatch METCON For time: 21-15-9 Overhead Squat (95/65#) Burpee over the barRead More

SKILL TABATA 1) Sit-ups 2) Good mornings (w/ PVC pipe) METCON 3 Rounds for time: 800m Run 15 Hang Power clean (135/95#) 20 Box jumps (24/20″) 25 Double undersRead More

STRENGTH 4 sets of 6 Back Squat @75-80% 1RM METCON For rounds: Thruster (95/65#) Pull-up Bench press (135/95#) Complete 1 set of each movement, unbroken. Begin with 1 rep, increase by 1 each round until you cannot complete the movements unbroken. Rest :30 sec after each round. 20 min capRead More

STRENGTH 8 min EMOM 2 Clean grip deadlift+ 1 Power  Clean+ 1 Front Squat METCON 5 Rounds for time: 8 Deadlift (185/115#) 10 Box jump (24/20″) 12 Sit-upsRead More

STRENGTH 8 min EMOM 3 reps @80% Snatch METCON 12 min AMRAP 3 min max Calorie Row 2 min max Wallballs (20/14#) 1 min max Double unders 1 min max Push-ups 2 min max Snatch (95/65#) 3 min max Shuttle runsRead More