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

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