MetCon “Looney Tunes” (30:00 cap) 6 Rounds12 Double DB P Cleans (50s/35s)12 Double DB Push Press (50s/35s)12 Double DB F Squats (50s/35s) Rest 5:00 6 Rounds6 Double DB P Cleans (50s/35s)6 Double DB Push Press (50s/35s)6 Double DB F Squats (50s/35s) ***Barbell modification (95/65)Read More

Strength Power Clean & Jerk4 Sets @ 70% 1RM Clean1 Set @75% 1RM Clean-Rest 1min between sets- Conditioning “Come A Little Closer” / Open 15.514 Min AMRAP7 MU / G.I. Janes50 Wall-ball 100 Double UndersRead More

Conditioning “Father and Son”24-18-12-6Echo Bike Cals15-12-9-6Strict HSPU-at the 12:00 REST 5 min-21-15-9-3Echo Bike CalsToes to BarRead More

Strength Power Snatch + Snatch 4×270% of 1 RM Snatch Conditioning 4 Rounds:30 DU20 V-Ups or Abmats10 Thrusters (115/85)-Rest until 15:00-1 Round:90 DU60 V-Ups or Abmats30 Thrusters (115/85)Read More

Conditioning “The Chain” 10 RFT14/12 Cal Row10 Single Arm Hang DB C&J (50/35)8 Burpees over the RowerRead More

Strength 0:0010 C & J (95/65)3:0010 C & J (135/95)6:0010 C & J (155/105)9:0010 C & J (185/125)12:0010 C & J (205/135) Conditioning “Mr. Blue Sky”AMRAP 48 Strict Pull Ups16 Push Ups-Rest 2 Min-AMRAP 48 Strict Pull Ups8 Strict Press (75/55)-Rest 2 Min-AMRAP 44 BMU16 Pistols (or 32 air squats)-Rest 2 Min-AMRAP 44 BMU8 Push...Read More

Clean Complex 5 sets w/ :60-:90 rest between efforts1 P Clean+ 1 Hang Squat Clean+ 1 Squat CleanSet 1-2 @ 72.5%Set 3-5 @ 77.5% MetCon “Vibranium” 10 RFT10 Floor Press (135/95)10 F Squat (135/95)Read More

MetCon in teams of 2 “Klaw” AMRAP 202k/1600m RowIn time remaining, max rounds of 20 Burpee Box Jump Overs (24/20)10 P Snatch (185/135) or DBall Cleans (100/70)***split reps as desired Accessories GHDSU 4x 15Read More

Accessories 3 Rounds15 Banded Pull Aparts10 Bulgarian Split Squats (each leg)10 Single Leg Calf Raises (each) MetCon “Killmonger” 3 RFT25 HSPU16 Stationary Back Rack Lunge Steps (95/65)25 Bent Over Rows (95/65)16 Stationary Back Rack Lunge Steps (95/65)Read More

Snatch Complex 5 Sets w/ :60-:90 between efforts1 P Snatch+ 1 Hang Squat Snatch+ 1 Squat SnatchSets 1-2 @ 72.5%Sets 3-5 @ 77.5% MetCon “Wakanda Forever” 3 RFT24/18 Echo Bike30 Alt DB Hang C&J (50/35)30 Box Jump Overs (24/20)***rest 2:00 between roundsRead More