MetCon “Another Workout” 2 Rounds on the 15:00s40 GHDSU (60 AbMat Sit-Ups)20 Bar MU20 P Cleans (165/110)Read more

MetCon (35:00 Cap) “A Workout”24-18-12-6C2B Pull-UpsBar Facing Burpees Rest 5:00 24-18-12-6T2BBar Facing BurpeesRead more

Strength Back Squats10x 3 @ 84% of 1RM B SquatRest :60-:90 between MetCon “The Workout” 10 RFT1 Squat Snatch (155/105)3 P Clean & Jerk (155/105)30 DUsRead more

MetCon “Whoopi Goldberg” AMRAP 1460 Cal Row50 T2B40 Wall Balls (20/14)30 P Cleans (135/95)20 Ring MU Clean & Jerk Hang Clean + Clean + Jerk2 Sets (2+1+1) @ 73% of 1RM Clean3 Sets (1+1+1) @ 78% of 1RM CleanRest 2:00 between setsRead more

ATHLETES CHOICE Bike Intervals “Whoopee Cushion”Warm-Up 5:00 easy to moderate pace3x :30 hard pace, :30 easy pace2:00 recovery pace5:00 moderate to hard pace2:30 easy pace5:00 moderate to hard pace2:30 easy pace5:00 moderate to hard paceCool Down 5:00 recovery paceTotal Time – 35:00 Mayhem Bodybuilding “Whooping”AMRAP 1216/12 Cal Row4-8-12 etc… Strict HSPURest as neededSuperset for weight12-10-8-6-4DeadliftStrict PressRest 2-3 minutes4 Sets (super set)12 Strict Pull-Ups24 Weighted Hip ThrustsRest 2-3 minutes4 Sets (super set)12 DB Arnold Press12 Glute Ham RaisesRest 2-3 minutes4 Sets (super set)12 DB Front Raises + Lat Raises12 Bent Over RowsRest as neededAMRAP 1515/12 Cal Bike15 Push-UpsRead more