MetCon: For Time 800 M Run 24 OHS (75/55) 400 M Run 24 Front Squats (95/65) 400 M Run 24 Back Squats (135/95) 800 M RunRead More

STRENGTH: (15 minutes) Strict Press 5×5 @ 70 % MetCon: (20 minutes) Even minute: Pull Ups (8/5) Odd Minute: Burpees (13/10) ****these are suggested number of reps (rx/sx). Scale appropriately to challenge yourself and complete work out. With larger classes one group will start on Burpees while the other will start on Pull Ups.Read More

STRENGTH: clean complex 10 min EMOM @ 70% of Power clean 1RM 1 power clean + 1 front squat + 1 split jerk MetCon: 15 min AMRAP 5 HSPU 10 Box Jumps (24/20) 15 WB (20/14)Read More

STRENGTH: (20 minutes) Back Squat 5×5 @ 70% MetCon: 4RFT 21 DU (3:1) 15 T2b 9 Power Snatch (115/75)Read More

STRENGTH: Back Squat 5×5 @ 70% MetCon: 4RFT 21 DU (3:1) 15 T2B 9 Power Snatch (95/65)Read More

Partner MetCon: For total reps: 6 Minute ME Calorie row 6 Minute ME STO (95/65) 6 minute ME Clean (95/65) 6 Minute ME Tire Flip *every 20 reps each partner must complete 6 burpee box jumps to continue. Burpees do not count toward total score.Read More

STRENGTH: (20 minutes) TnG Power Snatch 2-2-2-2-2 MetCon: (For Time) 12-1 (12-11-10-9…1) Pull Ups 1-12 (1-2-3-4….12) Push UpsRead More

Strength: (22 minutes) Establish 1RM Front Squat 7-5-3-1-1-1 Partner MetCon: For Time: 800m partner run 60 Thrusters (95/65) 800m partner run 120 WB (20/14) *both partners must run together. Partners cannot touch barbell or WB until both have returned from run. Divide reps for thrusters and WB as needed (only one partner may work at...Read More

Skill: (15 minutes) K2E/T2B MetCon: 6 Min AMRAP 3-6-9-12-15…etc Burpees KBS (53/35) * Rest precisely 3 minutes 6 Min AMRAP 3-6-9-12-15..etc Box Jumps (24/20) K2E *Count total reps between both AMRAP. Leave nothing in the tank 🙂Read More

MetCon: “Nasty Girls” 3RFT 50 air squats 7 MU/14 pull ups + 7 ring dips 10 hang power cleans (135/95) * rest as needed. Then… Skill/Strength: Work on strict HSPU 5×5 or appropriate progressionRead More