Strength Back Squat5-3-1-5-3-1-10-10Building from =/- 70%Rest 2:00 between sets MetCon The Chosen 3RFT5 Muscle-Ups9 Hang P Cleans (155/105)7 P Jerks (155/105)50 DUsRead More

Strength Snatch Hi Pull + P Snatch + Snatch2x (2+1+1) @ 70-75%3x (1+1+1) @ 75-80%Rest 2:00 between sets MetCon “Eating Ice Cream” for Time50 P Snatch (75/55)400m Run50 P Snatch (75/55)Read More

MetCon In teams of 2“Dropping the Hammer” for Time25/20 Cal Row (at the same time)40 P Cleans (135/95) split reps25 Syncro T2B25/20 Cal Row (at the same time)40 P Cleans (155/105) split reps25 Syncro T2B25/20 Cal Row (at the same time)40 P Cleans (185/135) split reps25 Syncro T2BRead More

Strength F Squat5x 3 building to last set +/-90%Rest :60-:90 between sets MetCon “Rubbin is Racing” for Time15**30**45**60**45**30**15Double Unders** = 12 Single Arm DB C&J (50/35)Read More

MetCon “Cole Trickle” 25/20 Cal Bike 20 Burpee Box Overs (24/20)10 P Clean (185/135) At the 12:0010 P Cleans (185/135)20 Burpee Box Overs (24/20)25/20 Cal Bike Accessories 4 Supersets12 Deficit Push-Ups12 Bent Over Rows (light/moderate)12 Deficit Push-UpsRest 1:00 between setsRead More

Strength Snatch BTN P Press + OHS2x (5+1)3x (3+1)Building from no less than 65-70%Rest 2:00 between sets MetCon “Days of Thunder” 5 Rounds15/12 Cal Row20 Back Rack Reverse Lunge Steps (135/95)5 Bar MURest 2:00 between roundsRead More

MetCon Zemo with a running clock3 Rounds 30/24 Cal Row30 C2B Pull-UpsAt the 15:003 Rounds30 Push-Ups60 Air SquatsAt the 25:0030 Clean & Jerks (135/95)Read More

MetCon AMRAP 1220 T2B40 P Press (45/35)100 DUs Rest 5:00 15-12-9-6-3DL (225/155)(Strict) HSPURead More

Strength P Snatch + OHS2x (3+1)2x (2+1)2x (1+1)Rest :60-:90 between MetCon Red Wing for Time30-20-10DB Thrusters (50s/35s)20-15-5Strict Pull-UpsRead More

Strength 1″ Liftoff + Clean + Jerk3x (2+1+1)2x (1+1+1)Rest 2:00 between sets MetCon Winter Soldier with a running clock0:00-3:0015/12 Cal Echo Bike15 P Snatch (75/55)3:00-6:0015/12 Cal Echo Bike12 P Snatch (95/65)6:00-9:0015/12 Cal Echo Bike9 P Snatch (115/85)9:00-12:0015/12 Cal Echo Bike6 P Snatch (135/95)12:00-15:0015/12 Cal Echo Bike3 P Snatch (155/105)15:00-18:0015/12 Cal Echo Bike1 P Snatch (185/135)Read More