Metcon: I did this one on vacation with 400m runs and 50 Air Squats instead of pull-ups. To scale this do the second workout. If you really want to get those abs screaming do the first one. Have fun! 4 Rounds 500m Row 12 Strict Pull-ups 100-75-50-25 Sit-ups Flutter Kicks Leg Lifts OR 3 Rounds 500m...
Read MoreStrength: 4 x 12 Back Squats Metcon: 6-12-18-24-18-12-6 Pistols Wallballs (14/20 @ 9/10ft) *12 minute cut-off*...
Read MoreMetcon: AMRAP x 3 minutes 6 Shoulder 2 Overhead (105/155) 15 Double-Unders -Rest 1 minute- AMRAP x 3 minutes 5 Shoulder 2 Overhead (115/165) 20 Double-Unders -Rest 1 minute- AMRAP x 3 minutes 4 Shoulder 2 Overhead (120/175) 25 Double-Unders -Rest 1 minute- AMRAP x 3 minutes 3 Shoulder 2 Overhead (125/185) 30 Double-Unders -Rest 1 minute- AMRAP x 3 minutes 4 Shoulder...
Read MoreStrength: Every 1:15 x 8 Rounds 3 Squat Cleans *They do not have to be Touch and Go or unbroken* Metcon: 3 Rounds 15 Power Cleans (95/135) 15 Toes 2 Bar 15 Kettlebell Swings (55/70) *10 minute cut-off*...
Read MorePartner WOD!!! 120 Cal Row 100 Wallballs (14/20 @ 9/10ft) 80 Power Cleans (65/95) 60 Thrusters (65/95) 40 Squat Cleans (65/95) 20 Wall Climbs 10 Muscle-Ups *One person works at a time, divide reps however you see fit. 30 minute cut-off. If there are more than 8 pairs (we only have 8 rowers)...
Read MoreStrength: Every 1:15 x 6 Rounds 3, 3, 3, 2, 2, 2 Push-Press Metcon: AMRAP X 9 minutes 10 Shoulder 2 Overhead (75/115) 10 Front Rack Lunges (75/115) *At least 7 Rounds to Rx*...
Read MoreMetcon: -Start with 50 Sit-ups- 30 Burpees 40 Dumbbell Front Squats (25/45) 50 Deadlifts (125/185) 40 Dumbbell Front Squats (25/45) 30 Burpees -End with 50 Sit-ups- *22 minute cut-off*...
Read MoreStrength: EOMOTM X 10 minutes 4 Weighted Pull-ups On the 12th minute I want 1 max set of Strict pull-ups. No weight if you used it for the EOMOTM. Metcon: 15-12-9-6-3 10-8-6-4-2 5-4-3-2-1 Box Jumps (24/30) Clean and Jerks (110/165) Rope Climbs *12 minute cut-off*...
Read MoreMetcon: 3 Rounds 50 Air Squats 40 Kettlebell Swings (35/55) 30 Power Snatch (70/105) *25 minute cut-off*...
Read MoreStrength: "Bear Complex" 5 Rounds of 7 reps of: Barbell Complex 1 Power Clean 1 Front Squat 1 Push-Press 1 Back Squat 1 Push-Press *Completing the Complex 1 time through equals 1 "rep", 7 "reps" per round. You must complete 5 Rounds working up to your heaviest weight. You may perform a thruster coming...
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