MetCon 4 Rounds on the 10:00s15/12 Cal Bike12 DB Thrusters (35s/25s)15/12 Cal Bike9 DB Thrusters (50s/35s)15/12 Cal Bike6 DB Thrusters (70s/50s) Post WOD Accessory Accumulate 3-5:00 Dead Hang from BarRead More

Conditioning “Cannonball” 5 RFT21/15 Cal Row15 Box Jump Overs (24/20)7 S Cleans (155/105)Read More

Strength 1 1/2 DL (DL + lower to knee + stand)5 sets of 2 building to heaviest Conditioning “Upside Down Cake” for Time30-24-18-12-6Cal Bike15-12-9-6-3DL (225/155)HSPURead More

Strength 5 Sets1 Pause OHS (:10 pause @ bottom)Set1 @ 70%, Set2 @ 75% of 1RM SnatchSets 3-5 building to heaviest Conditioning “Grimace” for Time21-15-9 OHS (95/65)T2BDirectly into15-12-9Thrusters (95/65)C2B Pull-upsRead More

Conditioning “Barn Burner” AMRAP 350 DU, 21 Bar Facing BurpeesIn time remaining, max P Cleans (115/85)Rest 3:00 AMRAP 350 DU, 18 Bar Facing BurpeesIn time remaining, max P Cleans (135/95)Rest 3:00 AMRAP 350 DU, 15 Bar Facing BurpeesIn time remaining, max P Cleans (155/105)Rest 3:00 AMRAP 350 DU, 12 Bar Facing BurpeesIn time remaining, max...Read More

Strength Stamina SquatsEMOM 16 (8 Rounds)Odds- 1 F SquatEvens- 2 B Squats***all sets to be performed @ 85% of 1RM F Squat Conditioning “Sore Eyes” AMRAP 2020 Wall Balls (20/14)20 P Snatch (75/55)20 Box Jumps (24/20)20 P Press (75/55)20/14 Cal RowRead More

Conditioning “Holleyman” 30 RFT5 Wall Balls (20/14)3 HSPU1 P Clean (225/155)Read More

Conditioning “Can This Year Finally End Already” for Time40-30-20-10SDLHP (95/65)Calorie RowRead More

Conditioning “Fifth Wheel” for repsAMRAP 57 Rounds of “The Chief” (115/85)In time remaining, max Cal BikeRest 5:00 AMRAP 56 Rounds of “The Chief” (135/95)In time remaining, max Cal BikeRest 5:00 AMRAP 55 Rounds of “The Chief” (185/!35)In time remaining, max Cal BikeRead More

Conditioning “Homeward Bound” AMRAP 2020 Burpee Box Overs (24/20)40/30 Cal Row80 DUs Gymnastics Conditioning 2 Rounds (not for time)30% Dead Stop Strict HSPU (:01 @ bottom)50% Strict HSPU70% Kipping HSPURest 1-2 minutes between sets *** percentages based on max rep setsRead More