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

MetCon “The Mighty Ducks” for Time15-12-9Thrusters (135/95)Weighted Pull-Ups (45/25) Strength Back Squats10x 3@ 81%Read More

MetCon “Open 17.1” for Time (cap 20:00)10-20-30-40-50DB Snatch (50/35)***15 Burpee Box Overs (24/20) after each set Clean Complex Clean DL to 1″ from floor + Clean Pull +P Clean +Jerk2 sets @ 75% of 1RM Clean2 sets @ 80% of 1RM CleanRead More

Athletes Choice “Underdog” 3 Sets on Echo Bike 5:00 easy to moderate pace5:00 moderate pace1:00 hard pace:30 full sprint***no rest between sets2:00 cool down/recovery***36:30 total clock time “Top Cat” Mayhem Bodybuilding AMRAP 1015/12 Cal Ski/Row15 Push-ups***rest as needed10 Rounds10 C2B Pull-ups10 DB Bench (50s/35s)***rest as needed12-10-8-6Bench Press (build weight as reps decrease)12 Bar Curls between...Read More