Strength Back Squats10x 3 @ 84% of 1RM B SquatRest :60-:90 between MetCon “The Workout” 10 RFT1 Squat Snatch (155/105)3 P Clean & Jerk (155/105)30 DUsRead More

MetCon “Whoopi Goldberg” AMRAP 1460 Cal Row50 T2B40 Wall Balls (20/14)30 P Cleans (135/95)20 Ring MU Clean & Jerk Hang Clean + Clean + Jerk2 Sets (2+1+1) @ 73% of 1RM Clean3 Sets (1+1+1) @ 78% of 1RM CleanRest 2:00 between setsRead More

ATHLETES CHOICE Bike Intervals “Whoopee Cushion”Warm-Up 5:00 easy to moderate pace3x :30 hard pace, :30 easy pace2:00 recovery pace5:00 moderate to hard pace2:30 easy pace5:00 moderate to hard pace2:30 easy pace5:00 moderate to hard paceCool Down 5:00 recovery paceTotal Time – 35:00 Mayhem Bodybuilding “Whooping”AMRAP 1216/12 Cal Row4-8-12 etc… Strict HSPURest as neededSuperset for weight12-10-8-6-4DeadliftStrict...Read More

MetCon (cap 10:00) “Whoop There it Is” for time104 Wall Balls (20/14)52 Pull-Ups Snatch Hang Snatch + Snatch2 sets (2+1) @ 70% of 1RM2 sets (2+1) @ 73% of 1RMRest 2:00 between setsRead More

MetCon “Whoops I Did it Again” 3 Rounds12/10 Cal Echo Bike11 Deadlifts (185/125)Rest 1:1 between sets F Squats 5x 3@ 86% of 1RMRest 60-90 seconds between setsRead More

MetCon “Whoop” AMRAP 1525 T2B15 Burpees to 6″ target25 Alt Single DB Box Overs (24/20) w/ a 50/35#50 HSPU25 Alt Single DB Box Overs15 Burpees to 6″ target25 T2B B Squat 10x 2@ 93% of 1RMRest 6-90 seconds between setsRead More

MetCon “Triple Deque” 10x on the 2:00s20 Wall Balls (20/14)50 DUs Clean Technique High Hang Muscle CleanJerk Balance3 sets (3+3)Rest :60- :90 betweenRead More

Athletes Choice Bike Warm-Up 5:00 easy pace4:00 moderate pace, 2:00 easy3:00 hard pace, 2:00 easy2:00 harder pace, 2:00 easy1:00 harder pace, 2:00 easy3x :30 hardest pace, :30 easy3x :20 hardest pace, :20 easy3x :10 hardest pace, :10 easyCool Down 4:00 recovery pace Mayhem Bodybuilding AMRAP 1212 HSPU (strict if possible)4 Jacobs Ladder Pull-Ups 15-12-10-8Strict PressWeighted...Read More

MetCon in teams of 2 “Flying V” 2 RFT160/130 Cal Echo Bike125 Sychro Air SquatsRest 5:00 between sets***split bike calories as desired Strength OHS 5-4-3-2-1Rest :60 between sets***increase weight as reps decreaseRead More

MetCon in teams of 2 “Bombay” AMRAP 3020/16 Cal Row20 Push-Ups20 Hang Cleans (115/85)***switch after fully completed roundRead More