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

STRENGTH: (20 minutes) Snatch 3-3-3-2-2-2 MetCon: For Time 400m run 20 push press (135/95) 300 m run 15 push press (155/115) 200 m run 10 push press (185/135)Read More

STRENGTH: (20 minutes) Squat Cleans 3-3-3-3-3 MetCon: (For Time) 3-6-9-12-9-6-3 K2E Box Jumps (24/20) BurpeesRead More

STRENGTH: (18 minutes) Strict Press 3-3-2-2-2 MetCon: 6 min AMRAP 1-2-3-4… DL (225/155) Deficit HSPU (45/25)Read More

STRENGTH: (17 minutes) Back Squat 4×4 @ 85% *rest 3-4 minutes between sets MetCon: For Time 25 cal row 50 pull ups 75 front squats (75/55) 100 DU (3:1)Read More

MetCon: 5RFT 5 Power Cleans (185/135) 15 Push Ups 300 m Run STRENGTH: (15 minutes) strict ring dips + lbs 7×5Read More

Partner MetCon: For Time 100 WB (20/14) 50 box jump over (20/14) 100 DU (3:1) 50 Thrusters (95/65) 100 DU (3:1) 50 box jump over (20/14) 100 WB (20/14) *All reps may be split as needed. Go fast 🙂Read More