STRENGTH 6 sets of 2 Front Squat @80% 1RM :90 sec rest btwn sets METCON 4 Rounds, each for time: 500m Row 20 Burpees 400m Run Rest 3 min Aiming for negative splits each round, last round is your scoreRead More

STRENGTH 4 sets (@85% Clean max) of: 2 Clean Pull+1 Squat Clean METCON 20 min AMRAP :10 sec L-sit 2 Front lever 3 Wall walks 5 Weighted Strict chin-ups (35/18#) 100m Farmer’s Carry (53/35#)Read More

STRENGTH 5 sets of 1+3 Snatch balance+ OH Squats 75-80% 1RM OH Squat METCON 5 Rounds: 10 Box jumps w/ medball (20/14#) 35 Double unders 8 Toe-to-bar 5 Pull-upsRead More

STRENGTH High hang Snatch+ Hang Snatch+ Snatch 6 sets of 1+1+1 @75% METCON 7 Rounds: 300m Row 12 Burpees Rest 2 minRead More

STRENGTH 6×3 Front Squat @80% 1RM :90 sec rest btwn sets METCON 100 Sit-ups 50 Russian Twist (35/18#) 50 Pull-ups 50 Walking lunges (95/65 overhead) 800m Run 400m w/ medball (20/14#)Read More

STRENGTH 6×2 Front Squat @80% 1RM METCON 4 rounds for time: 50 Squat 400m RunRead More

STRENGTH 5 Sets of: 1 Hang Clean+2 Front Squat+1 Push Jerk @80% 1RM Front Squat METCON For time: 12-9-6 Deadlift (275/185#) Bench Press (185/105#) Strict Chest-to-barRead More

STRENGTH 5 sets of: 1 Push Press+ 2 Split Jerk Work btwn 75-80% 1RM Push Press   METCON For time: 50 Clusters (135/95#)Read More

STRENGTH 4 sets of: 1 Hang Snatch+ 1 Squat Snatch x2 70-75% 1RM METCON 2k Row Max EffortRead More

STRENGTH 6 sets of 2 Front Squat @80% 1RM METCON 15 min AMRAP 40 Burpees 30 Overhead squats (115/75#) 20 Double unders 10 Muscle-upsRead More