STRENGTH: (20 minutes) Front Squat 8×2 @ 80% MetCon: 7 min AMRAP 2-4-6-8….. Squat Clean Thrusters (95/65) T2BRead More

Partner MetCon 1: Establish max cal row in 4 minutes. *each partner rows two mins ME. Work on quick transitions. Partner MetCon 2: 14 minutes Even Minute: ME SDHP (95/65) Odd Minute: 200 m run *One partner may work at a time (30 seconds each). Both partners run together. Partner MetCon 3: 4 Min ME...Read More

STRENGTH: (18 minutes) 1 power position snatch + 1 hang snatch 1-1-1-1-1-1-1-1 MetCon: For Time 1-9 C2B burpee KBS (53/35)Read More

MetCon: 7 min AMRAP 7 OHS (75/55) 7 box jumps (24/20) At min 7….begin Death by WB (20/14) *first min …1 WB *second min…2 WB Etc……Read More

STRENGTH: Power Jerk or Split Jerk 5×3 @ 70% *work on technique over load 🙂 MetCon: 4RFT 400 m run 15 K2E 3 clean and Jerk (205/135)Read More

STRENGTH: (17 min) Back Squat 3×10 % 60 % MetCon: 11 min AMRAP 30 DU (2:1) 20 medball cleans (20/14) 10 burpees over medballRead More

MetCon: “Diane” 21-15-9 DL (225/155) HSPU *rest as needed. Then… Skill/Strength: (15 minutes) 6×6 strict pull ups Or 12 Rope climbsRead More

MetCon: Partner WOD 7 individually timed rounds 10 STO (135/95) 20 over the box – box jumps (24/20) 30 Partner med ball sit ups (20/14) *With running clock rest exactly 1 minute between rounds. Split reps as needed between you and partner. Score is slowest timed round.Read More

STRENGTH: (15 min) Hang Squat Clean 1-1-1-1-1-1-1-1 *work up to 80% of 1RM Power Clean and work on speed under barbell MetCon: 28-20-16-8 Back Rack Lunge (95/65) BurpeeRead More