STRENGTH 10 min EMOM Bear Complex- as heavy as possible Power Clean+Front Squat+Push Press+ Back Squat+ Push Press   METCON 21-15-9 Overhead Squat (115/75#) Toes-to-barRead More

METCON 7 min AMRAP 6 HR Push-ups 8 Kb Swings (53/35#) 10 Sit-ups Rest 3 min 7 min AMRAP 800m Run 50 Double unders (150 singles) Max rep Kb Goblet Squat Rest 3 min Max Effort 1000m RowRead More

STRENGTH A1) 5×5 Bent over barbell Row -work up to heavy then complete 5 sets A2) 5×5 Bench Press @80% 1RM METCON For time: 18-15-12-9-6 Wallballs Barbell Step-ups (95/65#)/20″ *Front rack Pull-ups  Read More

STRENGTH 5 sets of: 1 Snatch Pull+ 1 Hang Squat Snatch+ 1 Overhead Squat @80% Snatch 1RM METCON Ascending E”2″MOM 0:00-2:00 2 Courtyard Down and backs 2 Snatch @heaviest used in Strength component 2:00-4:00 2 Down&back 4 Snatch 4:00-6:00 2 Down&back 6 Snatch 6:00-8:00 2 Down&back 8 Snatch etc, until can not complete work loadRead More

STRENGTH 6 sets of: 2 Front Squat+ 1 Split Jerk @80-85% SJ max METCON For time: 10-9-8-7-6-5-4-3-2-1 Thrusters (95/65#) 1-2-3-4-5-6-7-8-9-10 Toe-to-bar *with 5 box jumps between rounds (24/20″)Read More

STRENGTH 4 sets of: A1) 6 Bench Press @75-80% A2) 8 Ring Rows METCON 5 Rounds (10 min EMOM): Even- 1:00 max Distance Row Odd- 12 HR Push-upsRead More

METCON For time: 800m Run 11 Overhead Squats (95/65#) 11 Burpee Box Overs (30/24″) 11 Snatches (115/75#) 11 Burpee Broad Jumps 11 Thrusters (135/95#) 11 HSPUs 11 Power Cleans (185/125#) 11 Toes to Bar 11 Deadlifts (255/175#) 400m Farmers Carry (53/35#)Read More

STRENGTH 4×8 Front Squat @70-75% METCON 30-20-10 Pull-ups Medball Sit-ups (20/14#) Wallballs (20/14#)Read More

STRENGTH A) 4×6 Shoulder Press @75-80% 1RM B) 4×8 Ring Rows   METCON 12 min AMRAP 3 Clean and Jerk (135/95#) 3 Burpees over bar 3 C&J 6 Burpee over bar 3 C&J 9 Burpee over bar 3 C&J 12 Burpee over bar ETC…Read More

STRENGTH 6×2 Back Squat @85-90% 1RM METCON 10 min AMRAP 3 Snatch (95/65#) 5 Box Jump (24/20″) 7 Wallballs (20/14#)Read More