METCON “Cinco de Mayo” 5 Rounds, for time: 5 Thrusters (135/95#) 5 Box Jump (30/24″) 5 Deficit HSPU (4/2″) 5 Hang Squat Clean 5 Burpee over barbell  Read More

STRENGTH Back Squat 10@65% 8@75% 6@80% 4@85% Rest 2 minutes between sets METCON For time: 80 Pull-ups 80 Wallballs (20/14#) 80 Double unders 80 Sit-ups * Every time you break up a movement you must stop and complete 2 burpees  Read More

STRENGTH Snatch Waves 2 rounds of: 5 reps@65% 3 reps@75% 2 reps@80% Rest :10 sec between reps Rest 2:00 between sets METCON 14 min EMOM: Even- 5 Deadlift (255/175#) Odd- 10 Hand-release Push-upsRead More

METCON 4 Rounds for time: 15 Box Jumps (24/20″) 15 Kettlebell swing (53/35#) 30 Double unders (3/1 singles) 20 Calorie RowRead More

STRENGTH 7 sets of Barbell Complex: 2 Back Squat, 3 sec hold in bottom 1 Snatch grip Push Press, 5 sec hold OH 1 Overhead Squat Rest :60-:90 sec between sets   METCON 21-15-9 Hang Squat Clean (135/95#) Handstand Push-upsRead More

STRENGTH 6×3 Clean and Jerk Not Touch and Go. Reset between reps, rest :60-:90 seconds between sets. METCON AMrAP 6 min to complete: 800m run Max rep C&J (155/105#) Rest 2 min 6 min to complete: 800m Run Max rep Bar Muscle-ups Rest 2 min 6 min to complete: 800m Run Max rep Toes-to-barRead More

METCON “Zimmerman” 25 min AMRAP 11 C2B Pull-ups 2 Deadlift (315/205#) 10 Handstand Push-upsRead More

STRENGTH 10 min to find heavy single Power Snatch METCON Ladder Format EMOM: 1 Power Snatch (95/65#) + 1 T2B 2 Power Snatch+ 2 T2B 3 Power Snatch+ 3 T2B 4 Power Snatch+ 4 T2B 5 Power Snatch+ 5 T2B…etc -Until cant complete within minute, -then immediately next minute: Ladder Format EMOM: 1 Kettlebell swing+...Read More

STRENGTH Spend 10 min to find a heavy single power clean METCON 16 min EMOM a) 2 Power Clean (205/145#) b) 4 Bar muscle-ups (scale: 6 chest to bar pull ups) c) 6 Burpee Box jumps (24/20″) d) 30 Double unders (2/1 singles)Read More

METCON 5 rounds for time: 10 Bench Press (135/95#) 10 Ring Dips 400m RunRead More