MetCon 1: (10 minutes) Even minute: low plank hold Odd minute: 200 m run MetCon: For Time 150 WB (20/14) * athlete must complete 10 burpees after every 15 repsRead More

STRENGTH: (20 minutes) Back Squat 5×2 @ 90% MetCon: 12 min AMRAP 7 hang power clean and jerk (115/75) 7 K2E 30 DU (3:1)Read More

MetCon: For Time: partner WOD 33-27-21-15-9-3 Thrusters (75/55) Pull Ups Burpees *cash Out 400 m farmers carry (35/53) *split reps as neededRead More

STRENGTH: (20 minutes) Rope Climb Technique MetCon: 4 min AMRAP 15 KBS (53/35) 1 wall walk Rest 2 minutes 4 min AMRAP 15 KBS (53/35) 5 box jumps (30/24)Read More

STRENGTH: TABATA Hollow Hold Good Morning (45/33) -rest 2 minutes TABATA Arch Body Hold RDL (45/33) MetCon: For Time 400 m run 15 hang power snatch (75/55) 400 m run 12 hang power snatch (95/65) 400 m run 9 hang power snatch (115/75) 400 m runRead More

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