STRENGTH Spend 12 minutes working to a heavy single Front Squat METCON 2 rounds, for time: 30 Squat Clean (95/65#) 30 Pull-ups 800m runRead More

METCON 20 Deadlift (135/95#) 400m Run 50 Weighted Sit-ups (10/5#) 400m Run 20 Deadlift 400m Run 50 Toe-to-bar 800m RunRead More

METCON 20 Deadlift (185/125#) 400m Run 50 Weighted Sit-ups (15/10#) 400m Run 20 Deadlift 400m Run 50 Toe-to-bar 800m RunRead More

METCON 20 min AMRAP Barbell Complex @90% BW 1 Power Clean 3 Front Squat 3 Push Press 1 Split JerkRead More

STRENGTH 7 min EMOM, 2 weighted (or lightest band possible) pull-ups METCON 50 Double unders 5 Power Snatch (135/95#) 40 Double unders 5 Power Snatch 30 Double unders 5 Power Snatch 20 Double unders 5 Power Snatch 10 Double unders 5 Power SnatchRead More

STRENGTH 5 sets of 5 Back Squat 80% 1RM METCON 10 rounds: 12 Narrow grip push-ups 5 Strict Chin-ups 200m RunRead More

METCON 6 rounds: 1 Power Clean (225/145#) 3 Handstand Push-ups 5 Wallballs (20/14#) Then complete: 100 Double unders Rest 2 min 6 rounds: 1 Power Clean (205/125#) 3 Handstand Push-ups 5 Wallballs (20/14#) Then complete: 500m Row Rest 2 min 1 Power Clean (185/105#) 3 Handstand Push-ups 5 Wallballs (20/14#) Then complete: 100 Double undersRead More

STRENGTH Back Squat- 5 sets of 5 @80% 2 min rest between sets METCON “Nancy” 5 rounds for time: 400m Run 15 Overhead Squat (95/65#)Read More

STRENGTH 7 sets of 2 @80% of 1 RM :90 seconds rest between sets METCON 10 Rounds for time: 5 Deadlift (225/155#) 10 Sit-upsRead More

METCON “Lynne” 5 rounds for max reps: Bench Press- (bodyweight) Pull-ups- 1 set Rest 1 minute between bench and pull-ups, rest 2 minutes between rounds.Read More