MetCon “The Flintstones” for Time25 P Snatch (135/95)25 P Clean & Jerks (135/95)50 Thrusters (95/65) Strength B Squat10 sets of 2 @ 90% of 1RMRest :60-:90 betweenRead More

MetCon “Edna” for Time (cap 12:00)3 Rounds10 OHS (135/95)50 DUsDirectly into 3 Rounds10 Thrusters (95/65)50 DUs Oly P Clean to parallel w/:01 pause + Jerk2 sets (2+2) @ 78% of clean 1RM2 sets (2+1) @ 81% of clean 1RMRead More

MetCon ATHLETES CHOICE “Lucinda” Echo BikeWarm-up 5:00 easy pace3x :30 hard pace, :30 easy pace2:00 recovery pace2x :10 max effort sprint, :50 easy pace3:00 recovery pace3x 3:00 hard pace, 3:00 easy paceCool Down 5:00 recovery pace38:00 total time OR “Opal” – Run Intervals2 Rounds of 6 sets200m @ fast pace, 200m @ easy pace***no rest...Read More

MetCon “Dorothy” 2 Sets16/12 Cal Echo Bike25 GHDSU (30 V-Ups)16/12 Cal Echo Bike25 Deadlifts (225/155)16/12 Cal Echo Bike25 T2BRest 5:00 between Oly Complex Hi Hang Muscle Snatch + Drop Snatch + Sotts Press3 Sets (3+3+3) @ light weightRest :60 between setsRead More

MetCon “Ethel” Task TABATA300 Reps for Time following this pattern:20 C2B Pull-ups, :10 rest:20 Push-ups, :10 rest:20 Sit-ups, :10 rest:20 Air Squats, :10 rest Rest 5:00 “Ethel” Task Double TABATA200 Reps for Time following this pattern:40 Strict Pull-ups, :20 rest:40 Double DB Bench Press, :20 rest:40 T2B, :20 rest:40 Wall Balls (20/14), :20 restRead More

MetCon “Gretel Ingrid” 10 RFT3 P Snatch (135/95)3 Burpees over the Bar3 Clean & Jerk (135/95)3 Burpees over the Bar Back Squat 5x 3 @ 80% of 1RMRest :60-:90 between setsRead More

Strength/Oly Hang Clean + Clean + Jerk5x on the 2:00s2 Sets (2+1+1) @ 73% of 1RM Clean3 Sets (1+1+1) @ 78% of 1RM Clean MetCon “Daffy Duck” for Time21-15-9OHS (115/80)C2B Pull-Ups Rest 5:00 45 OHS (115/80)45 C2B Pull-UpsRead More

Accessories 4 Rounds for quality5 High Box Jumps10 Light Single Leg RDLs15 Banded Hip Bridges MetCon “Elmer Fudd” 6 RoundsAMRAP 216/12 Cal Echo BikeIn time remaining,Max distance Farmer Carry (100s/70s)Rest 1:00 between roundsRead More

Strength/Oly Hang Snatch + Snatch2 Sets (2+1) @ 70% of 1RM Snatch3 Sets (2+1) @ 73% of 1RM Snatch MetCon “Porky Pig” for Time50/40 Cal Row75 DU35 Strict HSPU75 DU20 DL (275/185)75 DU35 Strict HSPU75 DU50/40 Cal RowRead More

MetCon “Bugs Bunny” for Time60 ABMat Sit-Ups50 T2B40 GHDSU30 Pull-Ups20 Strict Pull-Ups10 BMU Rest til the 15:00 10 BMU20 Strict Pull-Ups30 Pull-Ups40 GHDSU50 T2B60 ABMat Sit-UpsRead More