STRENGTH A1) Bench Press 5×5@80% 1 RM A2) Barbell Row 5×5@40-50% Deadlift 1RM METCON 4 Rounds for time: 21 Wallballs (20/14#) 15 Box jumps (24/20″) 9 Toe-to-barRead More

STRENGTH 8 min EMOM 4 Power Clean @75% 1RM METCON 10 min AMRAP 3 Kb Swings (53/35#) 3 Burpees 15 Double unders 6 Kb swing 6 Burpees 15 Double unders 9 Kb Swing 9 Burpees 15 Double unders etcRead More

SKILL 3 sets of: 25 Sit-ups 12 Good mornings (55/35#)   METCON 5 Rounds for time: 15 Back Squat (135/95#) 400m RunRead More

SKILL A1) 4×5 Weighted Pull-ups A2) 4×5 Weighted Ring dips   METCON 21-15-9 Shoulder Press (95/65#) Pull-ups HR Push-ups Calorie RowRead More

STRENGTH Spend 10 min to find a 3 rep max back squat METCON “Death by” burpee box jumps EMOM complete: 3 Deadlift (225/145#) 1 Burpee Box jump (24/20″) 3 Deadlift 2 BBJ 3 Deadlift 3 BBJ 3 Deadlift 4 BBJ etc until you cannot complete the work in the minuteRead More

STRENGTH Back Squat 4 sets of 5 @80% 1 set max reps @60% METCON 3 Rounds: 5 min AMRAP 200m Run 8 Cleans (135/95#) 25 Double unders Rest 2 minRead More

METCON 3 Rounds: Max Rep Pull-ups (1 set) 20 cal Row Max Rep Shoulder to overhead (135/95#) 20 Burpees 18 min CapRead More

METCON 25 min AMRAP 800m Run 15 Deadlift (225/145#) 20 Box Jumps (24/20″) 25 Sit-ups 30 Wallballs (20/14#)Read More

STRENGTH 6 sets of: 1 Clean lift off (2 sec pause at knee)+ 1 Power Clean+ 1 Hang Squat Clean @75% Power Clean 1RM METCON 3 Rounds, each for time: 200m Run 12 Kb SDHP (88/53#) 8 Ring Dips 12 Pull-ups 200m Run Rest 2 minRead More

STRENGTH 7 min EMOM 4 Front Squat@80% 1RM Then, 8 min to find 1RM Push Press METCON 3 Rounds: 3 min AMRAP 5 Pistols (scale sit to stand) 7 Burpee box overs (20″) 9 Sit-ups Rest 1 min Score= all 9 minutes, rounds and reps. Pick up where you leave off after rest.Read More