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

STRENGTH: Back Squat 3×4 @ 90% MetCon: 20 squat cleans (95/65) 20 T2B 15 squat cleans (95/65) 15 T2B 10 squat cleans (95/65) 10 T2B 5 squat cleans (95/65) 5 T2BRead More

HERO WOD “Jack” 20 min AMRAP 10 push press (115/85) 10 KBS (53/35) 10 Box Jump (24/20)  Read More

STRENGTH: (20 minutes) DL 3×4 @ 80% 3×3 @ 90% MetCon: For Time 7-6-5-4-3-2-1 Thrusters (115/75) 1-2-3-4-5-6-7 Burpee Pull ups  Read More

STRENGTH/SKILL Dev: 1 Snatch Balance + 1 Drop Snatch @ 50% of 1rm snatch- work on technique 1-1-1-1 1 hang power snatch + 1 hang squat snatch 1-1-1-1 *work up to heavy complex without compromising technique MetCon: For time 500 m row 100 sit ups 100 air squats 100 push ups 100 DU/200 SURead More