STRENGTH: (24 minutes) Back Squat 5×3 @ 85% MetCon: For Time 28 Front Rack Lunges (75/55) 200 m run 22 Front Rack Lunges (95/65) 300 m run 16 Front Rack Lunges (115/75) 400 m run 10 Front Rack Lunges (135/95)Read More

STRENGTH: (21 minutes) Strict Press 5-3-2-2-2 Push Press 5-3-2-2-2 *work up to 95% MetCon: 3RFT 44 DU (3:1) 22 KB snatch (53/35) 11 burpees to bumper (45) *KB snatch can be done from hang and athlete may alternate hands when they wish 🙂Read More

Partner MetCon: Partner Comp: 10 minutes to establish 1 RM Clean Min 10-17 3-6-9-12-15..etc DL 225/155 HRPU Lateral Burpee of the bar Min 17-22 ????Read More

MetCon: 2 rounds with running clock Minute 0-2: ME Cal row Minute 2-4: 1 clean + 1 FS (185/135) Minute 4-6: Burpees Minute 6-8: K2E Minute 8-10: Rest Etc… *score is total reps for round 1 + round 2Read More

MetCon: Partner WOD 50 WB (20/14) 400 m Run 200 DU (2:1) 100 KBS (53/35) 50 WB (20/14) 100 STO (115/75) 200 DU (2:1) 400 m run 50 WB (20/14) *you go I go 🙂Read More

STRENGTH: (20 minutes) Back Squat 6×2 @ 80% MetCon: “Fran” 21-15-9 Thrusters (95/65) Pull UpsRead More

STRENGTH: (22 minutes) Snatch 3×3 @ 60% 3×3 @ 70% 3×3 @ 80% 1×3 @ 90% *Not TnG MetCon: For Time 500 m row 50 Burpee box jump overs (24/20)Read More

STRENGTH: (20 minutes) Back Squat 5×2 @ 85 % MetCon: 10 min AMRAP 1-2-3-4-5…..etc.. Power Cleans (155/105) HSPURead More

MetCon: With running clock 7 min AMRAP 100 DU (2:1) 50 KBS (53/35) * no rest 3 rounds for time 400 m partner run 30 Pull Ups *no rest 40 box jump overs (24/20) 30 t2b 20 box jump overs 10 t2b * you Go I go format. Record two scores (# of reps from...Read More

MetCon: EMOM 5 Thrusters (75/55) * every 5th minute increase weight by 20 lb (75/55; 95/75; 115/95) * go as long as you can until failureRead More