MetCon: “Holleyman” 30RFT 5 WB (20/14) 3 HSPU 1 Clean (225/145) *30 min cut offRead More

MetCon 1: (18 minutes) 2 x 500 m row @ ME *rest between sets as needed MetCon 2: 9 min AMRAP 12 KBS (53/35) 12 Box Jump Over (24/20)Read More

STRENGTH: (22 minutes) Split Jerk 2-2-2-2 @ 85-90% Strict Press 2-2-2-2 @ 85-90% MetCon: 5RFT 9 K2E 6 DL (225/155) 3 Deficit HSPU (6″/3″)Read More

STRENGTH: (20 minutes) Back Squat: 4-4-4-4 @ 75-80% MetCon: For Time 50 DU (3:1) 10 Burpee pull ups 50 DU (3:1) 20 Burpee pull ups 50 DU (3:1) 30 Burpee pull upsRead More

STRENGTH: (20 minutes) Snatch balance 5-5-5 @ 50 % of OHS OHS 5-5-5 @ 70 % MetCon: 3RFT 5 squat clean thrusters (135/95) 200 m run Immediately followed by: 3RFT 5 squat cleans (185/135) 200 m runRead More

Partner MetCon: For Time Buy in: 75 burpees (both partners may work at once and split reps) Then.. 20 Rounds of (alternating rounds- partner must complete full round) 5 STO (95/65) 5 SDHP (95/65) Cash Out: 75 Burpees (both partners may work at once and split reps)Read More

STRENGTH: (18 minutes) Establish 7RM Front Squat MetCon: 9 min Cut Off 30 Cal Row 60 WB (20/14) AMRAP Power Snatch (115/75) *score = power snatchRead More

STRENGTH: (18 minutes) Split Jerk from Back Rack 5-5-5-5 @ 60 % 3-3-3-3 @ 80 % MetCon: For Time 21 Pull Ups 21 HSPU 800 m run 15 Pull Ups 15 HSPU 800 m Run 9 Pull Ups 9 HSPURead More

STRENGTH: (21 minutes) DL 4-4 @ 80% 3-3-3 @ 90% 2-2-2-2 @ 95% MetCon: 8RFT 4 back squats (155/115) 20 DU (3:1)Read More

STRENGTH: (20 minutes) 10 minutes Establish 3RM TnG Clean Then…@ 10 minutes 10 minutes Establish Complex 1 push press + 1 push jerk *complex should be pulled from floor. Post total weight for clean + press complex MetCon: 10-20-30-40 KBS (53/35) 40-30-20-10 ab mat sit upsRead More