MetCon: 6 min AMRAP 1-2-3-4-5..etc DL (225/155) HSPU *rest 6 minutes 6 min AMRAP 1-2-3-4-5-6 Pistols/deck squats/assisted Power Cleans (135/95) STRENGTH: (15 minutes) ring dips (add lb as needed) 6×5Read More

MetCon: Partner MetCon: Buy in: 150 WB (20/14) 10-1 STO (155/105) Pull Ups Burpee box jumps Cash Out: 800 m run *you go I go. Run is completed togetherRead More

MetCon: “12 days of Christmas” Day 1: 1 MU/1 C2B/1 PU/1 RR Day 2: ? Day 3: 3 HSPU Day 4: ? Day 5: ? Day 6: 6 KBS (53/35) Day 7: ? Day 8: ? Day 9: 9 Box Jumps (24/20) Day 10: ? Day 11: ? Day 12: Tire FlipsRead More

STRENGTH: 16 min E2MOM 2 split jerks @ 80% MetCon: For Time 3-6-9-12-9-6-3 Push Jerk (155/105) lateral burpees of the barRead More

STRENGTH: (24 minutes) Back Squat 1×6 @ 85 % 3×2 @ 90% 2×1 @ 95% MetCon: 12 Minute AMRAP 12 Thrusters (75/55) 6 C2B 3 clean (205/145)Read More

STRENGTH: (22 minutes) Snatch 3-3-2-2-1-1-1 *Not TnG. 5-7 seconds between repetitions. MetCon: 5 RFT 9 HSPU 15 DL (155/105) 21 Mountain climbersRead More

Partner WOD 3 minutes of ST0 (95/65) Rest 1 minute 3 minutes of WB (20/14) Rest 1 minute 3 Minutes of DU Rest 1 minute 3 minutes tire flips Rest 1 minute 3 minute K2E *record total scoreRead More

STRENGTH: (18 minutes) Work up to heavy complex 1 snatch balance + 1 OHS 1-1-1-1-1 MetCon: For Time 500 m row 10 rounds of Cindy 5 pull ups 10 push ups 15 air squatsRead More

STRENGTH: (16 minutes) Back Squat 6×2 @ 80 % MetCon: 5 min AMRAP 400 m run ME bear complex with remainder of time (115/75) * rest 1 minute 4 min AMRAP 300 m run ME Thruster with remainder of time (115/75) *rest 1 minute 3 min AMRAP 200 m run ME GTO with remainder of...Read More

STRENGTH: (30 minutes) Push Press 5×2 @ 85% Deadlift 3×10 @ 55% MetCon: For Time 100 KBS 200 DU (2:1) *split however you want 🙂Read More