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
Partner MetCon: With running clock 7 min AMRAP 50 HPC (95/65) 50 DU (2:1) Rest 2 min @ min 9 7 min AMRAP 50 WBS (20/14) 50 DU (2:1) Rest 2 min @ min 18 7 min AMRAP 50 KBS (53/35) 50 DU (2:1) *split reps as needed. One parter works at a time. Count...Read More
Strength: (18 minutes) Split Jerk 6×2 @ 85% MetCon: 14 min AMRAP 28 BS (75/55) 14 STO (75/55) 7 bar MU/10 C2B/14 PU 1 200 m farmers Carry (53/35)Read More
MetCon: (17 minute cut off) For Time 3-6-9-12-15-12-9-6-3 Thruster (95/65) Power Clean (95/65) *athlete must use same bar. Athlete must start from floor between each movement. Strength/Skill: 5×5 strict HSPU or progressionRead More
Partner MetCon 1: 12 min AMRAP 100 push press (95/65) 100 medball partner sit ups (20/14) *split reps as needed Partner MetCon 2: 12 min AMRAP ME Burpee Box Jumps *every 20 reps each partner must complete 10 K2E. Score is total Burpee box jumpsRead More