STRENGTH: (20 minutes) Snatch Complex 1 snatch + 1 hang snatch 1-1-1-1-1-1-1 Snatch may be power or squat. Work on technique over load 🙂 MetCon: 3RFT 15 OHS (95/65) 30 ab mat sit upsRead More

STRENGTH: (20 minutes) Back Squat 80% + 3-3-2-2-2 MetCon: For Time Buy In: 10 bar MU 3-6-9-12-15 KBS (53/35) Burpee box Jump Overs (24/20) Cash Out: 10 bar MU *scale 10 bar MU to 20 C2B or progressionRead More

STRENGTH: Strict Press (20 minutes) 3-3-3-2-2-2 MetCon: 4 individually timed rounds 15 T2B/k2E/hanging knee raises 200 m Sprint 25 WB (20/14) -Athletes should begin rounds at minute 0,5, 15 and 20. Time each round individually.Read More

Strength: (17 minutes) DL 4×10 @ 60% MetCon: 10RFT 20 DU/40 SU 10 HRPU 5 hang power cleans (115/75)Read More

MetCon: Fran 21-15-9 Thrusters (95/65) pull ups Rest 10 minutes  ME cal Row  5 minutes     Read More

MetCon 1: team relay Row/sled pull MetCon 2: Partner WOD Buy in: 400 m run 2 RFT 75 KBS (53/35) 50 Burpees box jump overs Cash Out: 400 m run  Read More

STRENGTH: (18 min) OHS 6×3 @ 80% MetCon: For Time 10-1 Front Squats (135/95) 1-10 HSPURead More

MetCon: 10 min AMRAP 5 Power Snatch (115/75) 30 ab mat sit ups rest 5 minutes 4RFT 5 Clean and Jerk (115/75) 30 DU/90 SURead More

STRENGTH: (15 minutes) DL 5×2 @ 90% MetCon: For Time 800m run 10 rounds of Cindy 800m run  Read More

STRENGTH: (20 minutes) Work up to 90% of push press 1 push press + split jerk 1-1-1-1-1 MetCon: 9-15-21-27 Push Press (75/55) 27-21-15-9 Box Jumps (24/20)  Read More