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

Strength Back Squat8x 3 building each setRest 2:00 between sets MetCon Falcon for Time (13:00 cap)50 GHDSU50 Burpees to 6″ target50 Toes to BarRead More

Strength P Clean + P Jerk + Jerk3 working sets (1+1+1)Rest 2:00 between sets MetCon w/ a partner The Waterboy 4 RoundsAMRAP 410 Syncro Burpees30 Syncro Air Squats50 DUs each (at same time)Max Wall Balls (20/14) in time remainingRest 2:00 between roundsRead More

ACTIVE RECOVERY – Athletes Choice Mayhem Bodybuilding 4 Supersets15 Lat Pull Downs15 Push-UpsRest 2:0015 Seated Rows15 Push-Ups Bike Intervals 1:00 easy pace, 1:00 fast1:00 easy pace, 1:00 faster1:00 easy pace, 1:00 fastest 15:00 moderate pace5:00 easy pace15:00 fast pace5:00 easy pace Run Intervals 300m Run (fast pace), rest :45400m Run (mod/fast pace), rest 2:00500m Run...Read More

Strength Push Press + Pause Push Jerk:02 pause in catch3x (2+1) @ 70-75% of P Press2x (1+1) @ 70-75% of P PressRest :60-:90 between MetCon Glory Road 5 Rounds200m Run or 24/18 Cal Row200′ Sandbag or Farmer CarryRest 2:00 between roundsSandbag 150/100 Farmer Carry 70s/50sRead More

Strength Tempo Pause B Squat:03 down, :02 pause5x 5 building each set MetCon Rocky IV AMRAP 2020/16 Cal Row10 Burpee Box Overs (24/20)Rest :30 between roundsRead More