Strength: (22 minutes) Establish 1RM Front Squat 7-5-3-1-1-1 Partner MetCon: For Time: 800m partner run 60 Thrusters (95/65) 800m partner run 120 WB (20/14) *both partners must run together. Partners cannot touch barbell or WB until both have returned from run. Divide reps for thrusters and WB as needed (only one partner may work at...Read More

Skill: (15 minutes) K2E/T2B MetCon: 6 Min AMRAP 3-6-9-12-15…etc Burpees KBS (53/35) * Rest precisely 3 minutes 6 Min AMRAP 3-6-9-12-15..etc Box Jumps (24/20) K2E *Count total reps between both AMRAP. Leave nothing in the tank 🙂Read More

MetCon: “Nasty Girls” 3RFT 50 air squats 7 MU/14 pull ups + 7 ring dips 10 hang power cleans (135/95) * rest as needed. Then… Skill/Strength: Work on strict HSPU 5×5 or appropriate progressionRead More

STRENGTH: (25 minutes) Establish 1RM OHS *work on technique over load MetCon: 4RFT 50 DU/100 SU 10 DL (115/75) 5 Power Snatch (115/75)Read More

Partner MetCon: 30 minute AMRAP 200 m Sprint 12 Thrusters (75/55) 9 Pull Ups *Partner tag in- one partner does a round while the other rests. Scale as needed.Read More

STRENGTH: Power Clean 3-3-3-3 *work up to 80 % Squat Clean 1-1-1-1 *work up to 90% MetCon: 9 Min AMRAP 10 KB Snatch (53/35) 5 burpee box jumps (24/20)Read More

STRENGTH: Back Squat (20 minutes) 7-5-3-3-1 *work up to heavy single approx 90%. DO Not find 1 RM MetCon:(For Time) 25 T2B 50 DU 100 WB (20/14) 50 DU 25 T2BRead More

STRENGTH: 1 Push jerk + 1 Split Jerk Work up to 90 % of Push Jerk 1RM 1-1-1-1-1-1 MetCon: 3RFT 21 Push Press (95/65) 15 Burpee Pull Ups *if athlete does not have pull ups- movements can be performed separately: 15 burpees + 15 ring rowsRead More

MetCon: 5RFT 40 air squats 15 Hang Power clean (135/95) 400 m runRead More

STRENGTH: (15 minutes) Front Squats 3×3 @ 90% MetCon: For Time 12-9-6-3-6-9-12 DL (185/135) HSPU Over the box-box jump (30/24)Read More