STRENGTH: Take 6mins to work up to a heavy Snatch METCON: 10 Rounds of: 12 Wall Balls…20/14…10 3 Snatches…135/95 3min Rest then: 30 G.I. Janes... Read More
STRENGTH: Take 8mins to work up to a heavy 3rep Deficit Deadlift METCON: Every 4min for 20min: 12 Deadlifts…225/155 12 Burpee Over Bar 24/19cal Bike... Read More
STRENGTH: 5min EMOM of: 2 Power Cleans METCON: 3 Rounds of: 40 Wall Balls…20/14…10 15 Power Cleans…135/95 For Time (15min Time Cap) Watch team Explode... Read More
STRENGTH: Every 2min for 8min: 5 Deadlifts 5 Shoulder Press METCON: 8 Rounds of: 15 Shoulder to OH…115/75 21/18cal Row 1min Rest For Time (21min... Read More
STRENGTH: Every 2min for 8min: 4 Strict Chest to Bar Pull Ups 4 Back Squats METCON: Every 5min for 20min: 21/18cal Bike 18 Back Squats…135/95... Read More
STRENGTH: Take 10mins to work up to a single heavy Bench Press METCON: 4 Rounds of: 20 Bench Press…165/105 200m Reverse Sled Drag…180/135 200m Farmers... Read More
STRENGTH: Every 2min for 6min: 5 Front Squat 9 Bent Over Rows METCON: 8 Rounds of: 15 Wall Balls…20/14…10 15cal Ski 15 KB Swings…70/53 For... Read More
METCON: Every 3min for 21min: 27/21cal Row 17 Shoulder to OH…115/75 For Slowest Round MILE MASTERY: Every 5min for 10min: 800m Jog *Friday is the... Read More
METCON: 10…20….30….40…50 of: Ski Cals Wall Balls…20/14…10 Toes to Bar Burpee Bar Touch For Time or Total Reps (25min Time Cap) MILE MASTERY: 200m Run... Read More
METCON: 8 Rounds of: 15 Wall Balls…20/14 6 Burpee onto Plate 15/12cal Ski For Time (22min Time Cap) MILE MASTERY: Every 5min for 15min: 600m... Read More
STRENGTH: 9…7…5 of: Strict HSPU Dips DB Skull Crushers METCON: 40…30…20…10 of: Bike Cals (32…24…16…8) HSPU…45’s (sub- HR Push Ups) For Time (16min Time Cap)