Strength: (15 minutes) Complex (work up to heavy complex) 1 push press + push jerk + 1 split jerk 1-1-1-1-1-1 MetCon: (For Time) With running clock complete 12-9-6-3 SDHP (95/65) *20 DU/40 SU between each round 3-6-9-12 Push Press (95/65) *20 DU/40 SU between each round        Read More

STRENGTH: (18 minutes) OHS 5-3-3-1-1-1 MetCon: 8 min AMRAP 8 WB (24/20) 6 Box Jumps (24/20) 4 Power Cleans (185/135) 2 Wall Walks *2 min rest 3 min max effort WB (20/14) *score=combined number of reps    Read More

STRENGTH/SKILL: (16 minutes) Strict Ring Dips 6×6 MetCon: (For Time) 3 rounds of: 10 DL (135/95) 10 T2B 200 m run 2 rounds of: 7 DL (225/155) 7 T2B 300 m run 1 round of: 5 DL (315/205) 5 T2B 400 m run                    Read More

  MetCon: Open WOD 14.5 21-18-15-12-9-6-3 Thrusters (95/65) Bar Facing BurpeesRead More

MetCon: TABATA SURPRISERead More

STRENGTH: 11 min EMOM Snatch Complex @ 60% OHS 1 Power Snatch + Hang Power Snatch + 1 OHS *athlete should work on technique and not go above recommended 60% MetCon: “Annie” 50-40-30-20-10 DU Sit Ups *double reps if performing SU  Read More

STRENGTH: (18 minutes) Back Squat 5-3-3-1-1-1 MetCon: 3RFT 800 m run 15 K2E 15 KBS (53/35)        Read More

STRENGTH/SKILL: (20 minutes) 1000 m Row for time 5×5 strict chin ups 5×5 strict ring dips *athletes will row 1000 m for time, rest as needed, and complete 5×5 strict chin ups, 5×5 strict ring dips MetCon: 9 min AMRAP 2-4-6-8-10….. Etc.. Push Press (115/75) Pull Ups Burpees  Read More

STRENGTH: (16 minutes) Power Clean 5-3-3-1-1-1 MetCon: For Time 30 WB (20/14) 15 Power Cleans (135/95) 15 Box Jumps (30/24) 10 Power Cleans (155/105) 10 over the box-box jumps (30/24) 5 Power Cleans (185/135) 5 Burpee over the box- box jumps (30/24) 30 WB (20/14)        Read More

STRENGTH: 20 minutes to establish 1RM Front Squat 5-3-3-1-1-1 MetCon: “Diane” 21-15-9 DL (225/155) HSPU  Read More