SKILL A) 5×5 Weighted Pull-ups (75-80%) B) 5×5 Weighted Dips (75-80%) METCON 25-20-15 Toe-to-bar Thrusters (95/65#) Box jumps (24/20″) 400m Run after each roundRead More

METCON 30 Deadlift (155/105#) 40 Wallballs (20/14#) 50 Lunges 50 Sit-ups 40 Cal Row 30 BurpeesRead More

STRENGTH Snatch Pull 8 min EMOM, 3 reps @90-100% 1RM snatch METCON Each AMRAP scored individually: 3 min AMRAP 3 Deadlift (255/175#) 15 Double unders Rest 3 min 4 min AMRAP 4 Deadlift (225/155#) 15 Double unders Rest 4 min 5 min AMRAP 5 Deadlift (185/135#) 15 Double undersRead More

METCON 6 Rounds: 200m Run Rest 1 min then; 5 rounds for time: 10 Push-ups 20 Double unders 10 Ring RowsRead More

STRENGTH 5×5 Shoulder Press @70-75% 1RM   METCON 7 Rounds: 10 Push Press (155/105#) 28 SquatsRead More

METCON 1 min max Sit-ups 2 min max Double unders 3 min max Cal Row 4 min max Wall balls (20/14#) 3 min max Shuttle runs 2 min max Box jumps (24/20″) 1 min max BurpeesRead More

STRENGTH Back Squat -then- Front Squat METCON 12 min AMRAP 9 Power Snatch (95/65#) 12 Toe to bar 15 Box jumps (24/20″)Read More

METCON 7 Rounds for time: 7 Deadlift (95/65#) 7 Power Clean 7 Front Squat 7 Burpee box jumps (24/20″) 200m Run      Read More

METCON “Ship” 9 Rounds for time of: 7 Squat Cleans (185/125#) 8 Burpee Box Jumps (36/30″)Read More

METCON 3 Rounds, for reps: 1 min AMRAP Russian Swings (53/35#) Rest :30 sec 1 min AMRAP HR Push-ups Rest :30 sec 1 min AMRAP Ring rows Rest :30 sec 1 min AMRAP Wallballs (20/14#) Rest :30 sec 1 min AMRAP Jump rope Rest :30 secRead More