STRENGTH Back Squats wk 5 80% x2 86% x2 92.5% x2 100% x2 CONDITIONING 4 Rounds NOT FOR TIME 40yd HEAVY Sled Pull March  180/135# 3 Tire [...]

SKILL 3 Rounds 6 Turkish get ups 3ea side 12 GHD Back Extensions   METCON 3 Rounds 30 Sit ups 30 R-KBS [70/53#] 30 [...]

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Metcon  In Teams of 2 5 rds 40 Wallballs 60 Abmats 100 Double unders (2x Singles) 400 meter run Each person will complete 1/2 of each movement [...]

STRENGTH Back Squats 3x5 @70% 1st rep 10 count on the way down 5sec hold in the hole Every 2:30 METCON Regionals Event 4 4 Rounds 28 Pistols 15 Power [...]

STRENGTH Strict Press 3-3-3-2-2-1-1 Increase Weight Every 2min METCON AMRAP in 20min 20 SDHP [75/55#] 20 Sit-ups 20 [...]

STRENGTH Back Squats wk 4 80% x5 87.5% x4 95% x3 METCON 2 RFT 30 KBS 53/35 30 HR Push ups 200m Run 30 KBS 30 HR Push ups 500m [...]

STRENGTH Push Press 5x3 Increase Wt 5 second pause in the bottom Every 2min METCON Buy in: 400m Run 4 RFT 14 DB Snatches [70/40#] 20 GHD Sit-ups [x2 [...]

METCON 5 RFT 5 Deadlift  275/185 10 Lateral Burpees 25 Dubs  x3 Singles   POST WOD 3 Rounds 1 mile bike 12 Hollow [...]

STRENGTH Back Squats wk 3 80% x2 86% x2 92.5% x2 95% x2 METCON 3 RFT 10 Front Squat  155/110# 10 HSPU 100ft Bear [...]