MetCon: “Fran” 21-15-9 Thruster (95/65) Pull ups STRENGTH: 25 RDL (95/65) 25 Back Extention (95/65) *split as neededRead More

STRENGTH: 17 minutes to establish heavy complex of: 1 push press + 2 power jerk MetCon: (20 min Cap) Happy B-Day Travis E2MOM 7 KBS (53/35) (70# for Trav) 5 HSPU/HRPU as scale 200 m sprint *work for as many rounds as you can within the 2 minutes. Scale reps as needed at beginning to...Read More

STRENGTH: (20 minutes) OHS 3-3-3-3-3 MetCon: For Time 50 cal row 50 T2B 50 box jumps (24/20)Read More

MetCon: “Grace” 30 C and J (135/95) STRENGTH: 24 minutes to complete 5 ME sets- strict pull ups 50 snatch grip push press from back rack (75/55) *scale as neededRead More

STRENGTH: Back Squat 3×10 @ 50-60% MetCon: 3RFT 50 DU 15 DL (185/135) 15 lateral burpees over the barRead More

Partner MetCon: For Time Buy In: 400 m partner sand bag carry 60-50-40-30-20-10 KBS (53/35) 10-20-30-40-50-60 Over the box box jumps (24/20) Cash out: 400 m partner sand bag carry *split reps as neededRead More

Strength: (17 minutes) OHS 4-4-4-4-4 MetCon: For Time 1000 m row 50 STO (115/75) 25 C2BRead More

STRENGTH: (18 minutes) TnG Power Clean 5×4 MetCon: 3 min ME WB (20/14) Rest 3 minutes 2 min ME WB Rest 2 minutes 1 min ME WB (20/14) Rest 1 min :30 ME WB (20/14) Done 🙂Read More

STRENGTH: (24 min) Strict Press 3-3-2-2-2 Back Rack Split Jerk 2-2-2-2-2 *work with weight from final set of strict press. Work on speed under bar (technique > load) MetCon: (16 min cut off) 4RFT 27 DU (3:1) 21 HRPU 15 KB SDHP (53/35) 9 K2ERead More

STRENGTH: (20 minutes) Front Squat 6×2 @ 80 % MetCon: 15 min AMRAP 30 air squats 3 bar muscle Ups/6 C2B/9 PU/RR 300 m run RX + = carry a sandbag for run and air squatsRead More