STRENGTH: (20 minutes) Back Squat 1×5 @ 80% 1×5 @ 83% 1×5 @ 85% MetCon 1: (3 min cap) ME low plank hold *deduct plank time from MetCon 2 MetCon 2: 5RFT 20 WB (20/14) 10 T2BRead More

STRENGTH: (12 minutes) E2MOM 4 Strict Press @ 60% MetCon: 7 min AMRAP 36 DU (3:1) 18 alt KB snatch (53/35)Read More

STRENGTH: (24 minutes) Establish 1RM C and J MetCon: For Time (15 minute cut off) 10-9-8-7-6-5-4-3-2-1 Box jumps (24/20) Pull Ups Air squats Push upsRead More

Partner MetCon: For Time Buy In: 100 partner med ball sit ups 16 rounds of : 5 SDHP (95/65) 5 lateral burpees over the bar *alternate rounds Cash Out:  800 m runRead More

STRENGTH: (18 minutes) 2 push press + 1 push jerk 1-1-1-1-1-1-1 MetCon: 6 min AMRAP 5 Thrusters (115/75) 30 DU (2:1)    Read More

STRENGTH: (24 minutes) Back Squat 6×3 @ 85% MetCon: For Time 400 m run 12 C2B 24 KBS (53/35) 300 m run 12 C2B 24 KBS 200 m run 12 C2B 24 KBSRead More

STRENGTH: (20 minutes) Power Position Snatch 1-1-1-1-1-1-1-1 *work up to 70% of power snatch 1RM. Snatch may be power or squat. MetCon: Partner WOD For Time 🙂Read More

STRENGTH: (12 minutes) 50 RDL (45/33) 50 good mornings (45/33) *rest as needed. Complete all reps before moving to next exercise. Technique > Intensity MetCon: TABATA Push Ups Box Jumps Air squats *rest two minutes TABATA V-Ups Push press (75/55) Sit UpsRead More

STRENGTH: (18 minutes) Back Squat 6×2 @ 85% MetCon: 12 min AMRAP 50 WB (20/14) 50 DU (3:1) 15 C and J (155/105)Read More

MetCon: Partner WOD For time 50 burpee box jumps (24/20) 150 med ball sit ups (20/14) 150 OH lunges (75/55) 50 burpee box jumps (24/20) *split reps as neededRead More