METCON 3 rounds for time: 250m Row 15 Kettlebell swings (53/35#) 25 Burpees 15 Kettlebell swings 250m Row Rest 5 minRead More

STRENGTH 7×3 Front Squat 80-90% 1RM METCON “Nicole” 20 min AMRAP 400m Run Max rep Pull-ups (1 set) Score= total Pull-upsRead More

STRENGTH Spend 12 min to find a heavy single Snatch METCON 50 Double unders 5 Power Snatch (115/75#) 5 Bar Muscle-ups 40 Double unders 4 Power Snatch 4 Bar MU 30 Double unders 3 Power Snatch 3 Bar MU 20 Double unders 2 Power Snatch 2 Bar MU 10 Double unders 1 Power Snatch 1...Read More

STRENGTH 15 min to find Heavy Single Squat Clean METCON 5 min AMRAP 1 Power Clean (135/95#) 1 Front Squat 1 Power Clean 2 Front Squat 1 Power Clean 3 Front Squat Cntd… Rest 3 min 5 min AMRAP 1 Burpee 1 Pull-up 1 Burpee 2 Pull-ups 1 Burpee 3 Pull-ups Cntd… Rest 3 min...Read More

METCON 5 rounds: 10 Handstand Push-ups 5 Deadlift (225/155#) 30 Double unders 10 Toe-to-bar 10 Box Jump (24/20″) Rest 2 min *must be completed in a different order each roundRead More

METCON 15 min EMOM 3 Hang Power Snatch (135/95#) 5 Toe-to-bar Rest 2 min 10 min EMOM 5 Power Clean (135/95#) 5 Burpee over barRead More

STRENGTH 5-4-3-2-1 Strict Press Begin at 75% and build to 90-95% METCON 500m Row 25 Wallballs (20/14#) 500m Row 25 Wallballs 500m Row 25 Wallballs 500m RowRead More

STRENGTH 3-3-3-2-2-2 Begin at 75% and build to 85-90%   METCON 3 rounds, each for time: 300m Row 15 TnG Power Clean (95/65#) 10 Burpee 200m Run Rest 3 minRead More

METCON “Nancy” 5 rounds for time: 400m Run 15 Overhead Squats (95/65#)Read More

STRENGTH Find heavy single weighted Chin-up 20 min to find Max Complex: 1 Squat Clean+ 2 Front Squat+ 1 Split Jerk Then; 3 sets of 3 Romanian DeadliftRead More