STRENGTH Find 1RM  Squat Clean 15min to establish METCON Death by Burpees Re-test from October [...]

STRENGTH EMOM for 10min 3 Push Press 75-80% METCON "Mary” AMRAP in 20min 5 HSPU 10 Pistols (Alt) 15 [...]

STRENGTH Deadlift 3x5 65-70% Every 2min Touch N Go METCON 5RFT 20 KBS [70/53#] 20 Wall Ball Sit-ups [20/14] 40 Dubs [x3 [...]

STRENGTH 5 Sets 1 Hang Snatch+2OHS Every 1:30 METCON 2RFT 400m Run w/plate  45/25#  50 Burpee Box Jump Overs  24/20 50 Med Ball Cleans [...]

STRENGTH  Power Snatch 15min Power Clean 15min Front Squat 5x3 Increase Wt.  Every [...]

Tabata 75/55# Back Squat Press Front Squat Rest 3min Push Press  OHS Sit-ups (Spin off of Nick Urankar) GROUP COOL DOWN: 5min on Bike + [...]

STRENGTH Bench Press 5x2 Inc Wt. Every 2min METCON 5 RFT 30 DU’s or  x3 Singles 3 Deadlift 315/225#  2 Rope Climbs  or x6 Ring [...]

STRENGTH Back Squat 5x5  Every 2:30 Conditioning 6 Rounds  Sled Pulls  40yd Sprint Resisted  135/90#  40yd Sprint [...]

STRENGTH  Snatch 7x1 Every 1:30 Suggested percentage progression 75/80/80/85/85/90/90 METCON AMRAP in 18 min 10 OHS 115/75 10 C2B [...]

METCON “Morrrison” 50-40-30-20-10 Wall Balls [20/14] Box Jumps [24/20”] KBS [...]