METCON 1,000m Row 50 Push-ups 400m Run 30 Push-ups 300 Jump rope 20 Push-ups 50 Step-ups (24/20″) 10 Push-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

METCON 100 Sit-ups 50 Russian Twist (35/18#) 50 Pull-ups 50 Walking lunges (45/25 overhead) 800m Run 400m w/ medball (14/10#)Read 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

METCON 4 rounds: 50 Squats 400m RunRead More

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

METCON For time: 21-18-15-9-6-3 Sumo Deadlift High-pull (65/35#) Hand Release Push-ups Step ups (24/20″) Double unders (3/1 singles)Read 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

METCON For time: 30 Clusters (75/55#) Rest 3 min 7 Rounds: 200m Run Rest 1 minRead 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