Strength P Snatch + OHS2x (3+1)2x (2+1)2x (1+1)Rest :60-:90 between MetCon Red Wing for Time30-20-10DB Thrusters (50s/35s)20-15-5Strict Pull-UpsRead more

Strength 1″ Liftoff + Clean + Jerk3x (2+1+1)2x (1+1+1)Rest 2:00 between sets MetCon Winter Soldier with a running clock0:00-3:0015/12 Cal Echo Bike15 P Snatch (75/55)3:00-6:0015/12 Cal Echo Bike12 P Snatch (95/65)6:00-9:0015/12 Cal Echo Bike9 P Snatch (115/85)9:00-12:0015/12 Cal Echo Bike6 P Snatch (135/95)12:00-15:0015/12 Cal Echo Bike3 P Snatch (155/105)15:00-18:0015/12 Cal Echo Bike1 P Snatch (185/135)Read more

Strength Back Squat8x 3 building each setRest 2:00 between sets MetCon Falcon for Time (13:00 cap)50 GHDSU50 Burpees to 6″ target50 Toes to BarRead more

Strength P Clean + P Jerk + Jerk3 working sets (1+1+1)Rest 2:00 between sets MetCon w/ a partner The Waterboy 4 RoundsAMRAP 410 Syncro Burpees30 Syncro Air Squats50 DUs each (at same time)Max Wall Balls (20/14) in time remainingRest 2:00 between roundsRead more

ACTIVE RECOVERY – Athletes Choice Mayhem Bodybuilding 4 Supersets15 Lat Pull Downs15 Push-UpsRest 2:0015 Seated Rows15 Push-Ups Bike Intervals 1:00 easy pace, 1:00 fast1:00 easy pace, 1:00 faster1:00 easy pace, 1:00 fastest 15:00 moderate pace5:00 easy pace15:00 fast pace5:00 easy pace Run Intervals 300m Run (fast pace), rest :45400m Run (mod/fast pace), rest 2:00500m Run (mod/fast pace), rest 2:00600m Run (mod pace), rest 2:00500m Run (mod/fast pace), rest 2:00400m Run (mod/fast pace), rest 2:00300m Run (fast pace)Read more