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

METCON 30 min running clock: 1st 10 min EMOM Even- 10 Kb Swing (35/26#) Odd- 8 Burpees ———- 2nd 10 min EMOM Even- 8 Deadlift (135/85#) Odd- 15 Sit-ups ———- 3rd 10 min EMOM Even- 150m Run Odd- 8 Pull-upsRead More

METCON 40 Pull-ups 50 Wallballs (14/10#) 60 Double Unders (3/1 singles) 70 Kettlebell Swings (35/26#) 80 Sit-ups * Every time you break up a movement set you must stop and complete 2 burpeesRead 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

METCON 1000m Row for time Rest 1 min, then: “Death By” 10m Row *EMOM add 10m and complete that distance within the minute for as long as possible, beginning with 10mRead 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

METCON 30 min AMRAP: 500m Row 50m Farmer’s Carry (35/26#) 5 Wall-Climbs 10 Pull-ups 50 Double Unders (3/1 singles) 200m RunRead More

METCON 21-15-9 Hang Squat Clean (95/65#) Row for calories Rest 5 min 21-15-9 Burpees Box Jumps (24/20″)Read 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