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

MetCon “Yellowstone” 5x on the 5:00s10 Power Cleans (155/105)20 Strict HSPU10 Power CleansRead More

MetCon Open WOD 21.2Read More

Active RecoveryAthletes Choice Bike Intervals 3 Sets2:00 easy4:00 moderate4:00 fast4:00 moderate/fast5:00 easy between sets Run Workout 3 Sets100m Sprint50m Walk100m Sprint50m Walk100m SprintRest 3:00 between setsRead More