STRENGTH: (20 minutes) Work up to 90% of push press 1 push press + split jerk 1-1-1-1-1 MetCon: 9-15-21-27 Push Press (75/55) 27-21-15-9 Box Jumps (24/20)  Read More

STRENGTH: (22 minutes) Front Squat 3 x 4 @ 80 % Back Squat 3 x 4 @ 80 % MetCon: 5 RFT 4 Power cleans (205/135) 8 bar facing burpees 16 WB (20/14)      Read More

BEACH WOD 9 am MELBOURNE BEACH Ocean AVERead More

STRENGTH: (25 min) Bench Press 3-3-3-3-3-3 MetCon: For Time 12-9-6-3-6-9-12 HSPU Pull UpsRead More

STRENGTH: 20 min to Establish 1RM Power Clean MetCon: 3 Min ME med ball clean (20/14) 3 min rest 2 min ME med ball clean 2 min rest 1 min ME med ball clean 1 min rest 6 min ME burpee (to 45 lb bumper) *count total reps with running clock for 18 minRead More

STRENGTH: Snatch Balance 7×3 @ 70% of snatch MetCon: 6RFT 300 m run 10 KB Snatch (53/35) 20 air squats 30 ab mat sit upsRead More

STRENGTH: (17 minute) DL 6×3 @ 85% MetCon: 5 min AMRAP 5 box jumps (30/24) 5 bar muscle ups/c2b/pull up Rest rest 2.5 minutes 5 min AMRAP 5 hang power clean (135/95) 5 front squat (135/95)Read More

STRENGTH: Back Squat 7×2 @ 90% MetCon: For Time 100 DU (3:1) 100 push Press (95/65) 100 DU (3:1)Read More

MetCon: TABATA Tire Flips Push Ups Jumping Pull Ups Air Squats Cal Row Push Press KBS (53/35) *1 min rest between cyclesRead More