MetCon: (17 minute cut off) For Time 3-6-9-12-15-12-9-6-3 Thruster (95/65) Power Clean (95/65) *athlete must use same bar. Athlete must start from floor between each movement. Strength/Skill: 5×5 strict HSPU or progressionRead More

Partner MetCon 1: 12 min AMRAP 100 push press (95/65) 100 medball partner sit ups (20/14) *split reps as needed Partner MetCon 2: 12 min AMRAP ME Burpee Box Jumps *every 20 reps each partner must complete 10 K2E. Score is total Burpee box jumpsRead More

Hero WOD “Badger” 3RFT 30 Squat cleans (95/65) 30 pull ups 800 m run *scale as neededRead More

STRENGTH: (20 minutes) Snatch Balance 3-3-3-3-3-3 @ 60-65% of power snatch MetCon: For Time 9-15-21 Power Snatch (75/55) Bar Facing BurpeesRead More

STRENGTH: (22 minutes) Establish 1RM Back Squat MetCon: 8RFT 10 WB (20/14) 5 box Jumps (30/24) 1 clean (225/155) or 85-90% of 1RM of clean (can be power or squat)Read More

STRENGTH: (24 minutes) Split Jerk 3×3 @ 70 % 3×2 @ 80 % 3×1 @ 90 % MetCon: 8 min AMRAP 10 push Jerk (155/105) 10 C2B 40 DU (2:1)Read More

LABOR DAY Beach WOD @ SAND ON THE BEACH 8:30 AM 🙂 🙂 🙂Read More

MetCon: Partner “filthy fifty” 100 box jumps (24/20) 100 jumping pull ups 100 KBS (53rx+/35/26) 100 walking lunge 100 K2E 100 push press (45/33) 100 back extensions (45/33) 100 WB (20/14) 100 Burpees 100 DU *split reps as needed. One partner works while the other will restRead More

STRENGTH: (15 minutes) 1 power snatch + 2 OHS @ 60 % of power snatch 1-1-1-1-1-1 MetCon: For Time: Buy In: 1000m row 2 Rounds of 400m run 30 push ups 15 power snatch (95/65)Read More

STRENGTH: (14 min) Back Squat 5×2 @ 85 % *last day before 1RM back squat next week MetCon: 15 min EMOM 5 DL (225/155) 10 air squats 15 sit ups *scale reps and weight as needed to complete reps within minuteRead More