STRENGTH: Back Squat 6×2 @ 80% MetCon: 7 minute AMRAP Ascending Ladder 1 GTO (115/75) 10 DU (2:1) 2 GTO (115/75) 20 DU (2:1) 3 GTO (115/75) 30 DU (2:1) Etc..Read more

STRENGTH: (22 minutes) 2 push Jerk + 1 split Jerk 1-1-1-1-1-1-1 *work up to 90% of push jerk. From floor. MetCon: For Time 1000 m Row Rest exactly 1 minute.. Then.. 5 rounds of 9 burpees 9 C2B * Do not pace row. Score is total time.Read more

STRENGTH: (20 minutes) Back Squat 4×4 @ 85% MetCon: For Time 2-6-10-14-10-6-2 OHS (75/55) Box Jumps (24/20)Read more

Partner WOD: Buy In: 100 burpees over partner in low plank 10 rounds of: 10 KB SDHP (53/35) 10 HSPU Cash Out: 10 alternating 200 m sprintsRead more

STRENGTH: TABATA RDL (45/33) Hollow hold Arch body MetCon: For Time 20-18-16-14-12-10-8-6-4-2 WB (20/14) *all sets must be unbroken. WB must start from floor for each set. If athlete has to break or misses rep set should be re-done.Read more