METCON: 12…9…6…3 of: DB S Arm Snatch…100/70 High Burpee Box Jump…30/24″ Rest the remainder of 12min then: 400m Reverse Zercher Carry Sled Drag: (Axle Bar…... Read More
STRENGTH: 10mins to establish 4 heavy front squats METCON: 16min AMRAP of: 25/20cal Bike 16 DB Deadlifts…50/35’s 16 DB Hang Cleans…50/35’s 16 DB Front Squats…50/35’s... Read More
STRENGTH: 10mins to work up to a heavy single Power Clean METCON: 21…15…9 of: Power Clean…165/115 HSPU…(2) 35’s Rest the remainder of 10min then: 75/60cal... Read More
STRENGTH: Take 10min to work up to a heavy complex of: 2 Hang Squat Snatch 1 Power Snatch METCON: Every 4min for 20min: 13 Snatches…135/95... Read More
METCON: 50/40cal Bike 30 G.I. Janes 80/60cal Row 400m Run (25cal runner) 40 DB Hang Clean n Jerk…50/35’s 50/40cal Bike For Time (18min Time Cap)... Read More
STRENGTH: Every 2min for 10min: 5 Bench Press 7 DB Shoulder Press 9 Dips METCON: Every 4min for 20min: 18 Wall Balls..20/14 16/12cal Bike 14... Read More
STRENGTH: Work up to a heavy 1rep of: Shoulder Press Sumo Deadlift METCON: 27…21…15…9 of: Shoulder Press…135/95 SDLHP…135/95 Bike Cals (21…15…9…6 women) For Time
METCON: 2 Rounds of: 27cal Run 32/23cal Row 20/15cal Bike 6min Rest For Time (15min Time Cap) AB-SESSED: 21…15…9 of: Locked Arm Barbell Sit Up... Read More
STRENGTH: Every 2min for 10min: 3 Thruster 6 DB Bench Press 9 Dips METCON: Every 3min for 21min: 14/11cal Bike 14 Heavy Wall Balls…30/20…10/9 For... Read More
STRENGTH: Every 2min for 8min: 3 Bench Press 5 Weighted Dip 7 DB Skull Crushers METCON: Every 4min for 24min: 8 Bench Press…185/115 24/17cal Row... Read More
STRENGTH: Every 30sec for 5min: 2 Deadlifts 1min Rest Every 30sec for 5min: 2 Shoulder Press METCON: 27…21…15…9 of: Bike Cals (21…15…9…6 women) Deadlift…185/125 3min... Read More