Strength 3 Position SnatchHi Hang- Hang- Floor5 Sets building up from 65% MetCon DodgeBall (Cap 20:00)21-15-9 Double DB F Squat (50s/35s)12-9-6 Burpee Pull-UpsDirectly into72 Alternating DB Snatch (50/35)Read More

Strength Front Squat + Jerk5 Sets (1+1) building each setSuggested weights- 65, 70, 75, 80 and 85% of 1RM Jerk MetCon “Flash”AMRAP 550 DUs12 Deadlift (155/105)Rest 2:00AMRAP 550 DUs9 Hang P Clean (155/105)Rest 2:00AMRAP 550 DUs6 Shoulder to Overhead (155/105)Read More

Active Recovery – ATHLETES CHOICE Mayhem Bodybuilding 4 Sets (must be unbroken)4-8-12Strict Press (75/55)Strict Pull-Ups***rest 1:1 between sets 4 Supersets12 DB Bench Press (moderate weight)12 Pendlay Rows (clean grip)(moderate weight) 6 Supersets15 Push-Ups15 Pendlay Rows (snatch grip)(light weight) Running Intervals Part 1-2 Sets1000m Run (moderate pace), 2:00 rest1000m Run (easy pace), 2:00 rest Part 2-4x...Read More

Strength Snatch Balance3-2-2-1-1-1 building to heavy singleRest :60-:90 between MetCon (30:00 cap) “Superman” 3 Rounds15 T2B5 Squat Cleans (185/125)12/10 Cal Bike5 Squat Cleans Rest 1:1 between roundsRead More

MetCon “Batman” AMRAP 15500/400m Row25 Box Jumps (30/24)15 Strict Pull-Ups Accessories 3-4 Rounds1:00 Dead Hang from Pull-Up Bar:30 Hold at top of Ring Dip:30 Hold at bottom of Ring Dip1:00 Banded MarchRest 1:00 between roundsRead More

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