Accessories 3 Rounds15 Banded Pull Aparts10 Bulgarian Split Squats (each leg)10 Single Leg Calf Raises (each) MetCon “Killmonger” 3 RFT25 HSPU16 Stationary Back Rack Lunge Steps (95/65)25 Bent Over Rows (95/65)16 Stationary Back Rack Lunge Steps (95/65)Read More

Snatch Complex 5 Sets w/ :60-:90 between efforts1 P Snatch+ 1 Hang Squat Snatch+ 1 Squat SnatchSets 1-2 @ 72.5%Sets 3-5 @ 77.5% MetCon “Wakanda Forever” 3 RFT24/18 Echo Bike30 Alt DB Hang C&J (50/35)30 Box Jump Overs (24/20)***rest 2:00 between roundsRead More

MetCon “Black Panther” AMRAP 205 P Cleans (145/100)10 Bar Roll Outs15 Wall Balls (20/14) Accessories 3 Rounds 10 Standing Alt DB Curls (each):20-:40 Ring Support HoldRead More

Strength Power Clean + Hang Clean + Clean 5×3-2 sets x 1+1+1 reps @ 70% 1RM clean-3 sets x 1+1+1 reps @ 75% 1RM clean*Rest 60-90 seconds between sets The Rescue For Time:10 Deadlifts (135/95)15 HSPU 10 Deadlifts (185/125)15 HSPU10 Deadlifts (225/155)15 HSPU10 Deadlifts (275/185)15 HSPU10 Deadlifts (310/205)15 HSPUAccessory:Accumulate 3-5 mins Squat Hold*If unable to...Read More

The Gunslinger Every min (10:00)200/175 Row -Rest 2:00- Every min (10:00)5 Power Snatch (115/80)*Weight must be touch and go -Rest 2:00- Every min (10:00)10 Bar Facing Burpees Accessory3-5 sets:15 Hip extensions (OR 15 Superman)10 Goblet Squat (increasing weights)10 Deadbugs (each side)Read More

MetCon for Time Partner WOD – in teams of 2200 Wall Balls (20/14)125 GHDSU (175 AbMats)75 Syncro Push-ups Post WOD Accessory 3 Sets10 Double DB Bent Over Row15 Glute BridgesRead More

Snatch Complex 5 Sets w/ :60-:90 rest between1 P Snatch + 1 Hang Snatch + 1 SnatchSets 1-2 @ 70%Sets 3-5 @ 75% MetCon for Time 10-9-8-7-6-5-4-3-2-1KB Swings (50/35)30 DUsRead More

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