Strength: (20 minutes) Back Squat 6×2 @ 80% MetCon: 8 min time Cap 1000 m row ME WB (20/14) *score = WB total. Coach will send athletes in heats with running clock.Read More

Strength: (18 minutes) Push Press 6×3 @ 85% MetCon: 4RFT 15 Pull Ups 400 m runRead More

MetCon: For Time 3 rounds 12 Thrusters (75/55) 50 DU/100 SU 3 rounds 9 thrusters (95/65) 40 DU/80 SU 3 rounds 6 thrusters (115/75) 30 DU/60 SU 3 rounds 3 thrusters (135/95) 20 DU/40 SURead More

Partner MetCon: 27 min Cutoff 300 air squats 200 KBS (53/35) 100 burpee pull ups * one partner works while other partner holds bumper overhead (25/15). Reps only count while bumper is overhead locked out. *with remainder of time-double unders (3:1). Bumper does not need to be held overhead for double unders. Each time partner...Read More

STRENGTH: (20 minutes) Back Squat 6×3 @ 85% MetCon: 5 min AMRAP 5 box jumps (24/20) 10 WB (20/14) Rest 2 minutes 5 minute AMRAP 5 box jumps (24/20) 10 T2BRead More

STRENGTH: 15 minutes DL 5×4 @ 80% MetCon: 11 RFT 5 SDHP (95/65) 10 Hand release push ups 200 m SprintRead More

STRENGTH: (16 minutes) 5xME strict ring dips or progression MetCon: First minute: 1 thruster (95/65) 1 pull up Second minute: 2 thruster (95/65) 2 pull ups Third minute 3 thrusters (95/65) 3 pull ups Etc…. Athlete will continue until reps cannot be completed within minuteRead More

STRENGTH: (15 minutes) Strict HSPU 5 x ME Or Strict Press 4×10 @ 60 % MetCon: 15 min AMRAP 4 rounds of 5 power cleans (75/55) 20 DU/40 SU 4 rounds of 5 power cleans (95/65) 20 DU/40 SU 4 rounds of 5 power cleans (135/95) 20 DU/40 SU 4 rounds of 5 power cleans...Read More

STRENGTH: Back squat 5×4 @ 80 % MetCon: 5RFT 9 OHS (75/55) 9 Burpee Box Jump Overs (24/20)Read More

Partner MetCon: 28 min AMRAP 400 m partner med ball run (20/14) 2 rounds of 10 pull ups 20 push ups 30 air squats 40 sit ups *break up reps as between partners as needed. Partners may work at same time but may NOT move to next exercise until all reps are completed.Read More