Strength Pause Back Squat + Back SquatPause :02-:03 @ bottom5 Sets building each setSuggested weights – 60, 65, 70, 75, and 80% MetCon “Justice League” for Time2 Rounds 10 P Snatch (155/105)12 Burpees over the BarDirectly into 2 Rounds10 P Snatch (95/65)12 Burpees over the BarRead More

MetCon Open WOD 21.3Read More

Active Recovery Athletes Choice Run Threshold2 Sets400m @ moderate pace400m @ moderate/fast pace400m @ fast pace400m @ faster paceRest 2:00 between all reps and sets Bike4 Sets1:00 @ hard pace (standing)1:00 @ moderate pace1:00 @ hard pace (seated)1:00 @ moderate pace1:00 @ hard pace (seated) 1:00 @ moderate pace 1:00 @ hard pace (standing)5:00 @...Read More

MetCon “The Commissioner” for Time70/55 Cal Bike45 Deadlift (225/155) Snatch Snatch Balance2x 3@ 70-75% of 1RM2x 2@ 75-80% of 1RMRest 2:00 between Power Snatch 4 Singles @ 70-75% of 1RMRest 2:00 betweenRead More

MetCon “Kill the Messenger” for Time5-10-15-20-15-10-5Toes to BarWall Balls (20/14)NO TOUCH Box Jump Overs (24/20) Accessories 3 Sets1:00 Alt Leg V-Ups1:00 Heel Touches1:00 Reverse Sit-Ups1:00 Mountain Climbers1:00 RestRead More

MetCon “Yellowstone” 5x on the 5:00s10 Power Cleans (155/105)20 Strict HSPU10 Power CleansRead More

MetCon Open WOD 21.2Read More

Active RecoveryAthletes Choice Bike Intervals 3 Sets2:00 easy4:00 moderate4:00 fast4:00 moderate/fast5:00 easy between sets Run Workout 3 Sets100m Sprint50m Walk100m Sprint50m Walk100m SprintRest 3:00 between setsRead More

MetCon (40:00 Cap) “Vision” for Time27-21-15-9 (21-16-12-7 ladies)Cal Row or BikePull-UpsRest 5:0027-21-15-9 (21-16-12-7 ladies)Cal Row or BikePush-UpsRest 5:0027-21-15-9Pull-UpsPush-UpsAir SquatsRead More

MetCon “Wanda” 3 RFT100 DUs30 Stationary DB Front Rack Lunges (50s/35s)25 Toe to Bar Accessories (Post WOD) 2 Rounds20 Banded Glute Bridges15 Single DB Rows (moderate) each arm1:00 Side Plank (each side)15 Cuban Press (light)20 Cossack SquatRead More