STRENGTH: (16 minutes) 5xME strict ring dips or progression MetCon: First minute: 1 thruster (95/65) 1 pull up Second minute: 2 thruster (95/65) 2 pull ups Third minute 3 thrusters (95/65) 3 pull ups Etc…. Athlete will continue until reps cannot be completed within minuteRead More

STRENGTH: (15 minutes) Strict HSPU 5 x ME Or Strict Press 4×10 @ 60 % MetCon: 15 min AMRAP 4 rounds of 5 power cleans (75/55) 20 DU/40 SU 4 rounds of 5 power cleans (95/65) 20 DU/40 SU 4 rounds of 5 power cleans (135/95) 20 DU/40 SU 4 rounds of 5 power cleans...Read More

STRENGTH: Back squat 5×4 @ 80 % MetCon: 5RFT 9 OHS (75/55) 9 Burpee Box Jump Overs (24/20)Read More

Partner MetCon: 28 min AMRAP 400 m partner med ball run (20/14) 2 rounds of 10 pull ups 20 push ups 30 air squats 40 sit ups *break up reps as between partners as needed. Partners may work at same time but may NOT move to next exercise until all reps are completed.Read More

STRENGTH: (16 minutes) DL 5×5 @ 70% MetCon: 3RFT 10 DL (135/95) 10 HPC (135/95) 10 STO (135/95)Read More

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