Metcon: 100 Double-Unders 20 Power Cleans (75/115) 20 Back Rack Lunges (75/115) 75 Double-Unders 20 Power Cleans (75/115) 20 Back Rack Lunges (75/115) 50 Double-Unders 20 Power Cleans (75/115) 20 Back Rack Lunges (75/115) 25 Double-Unders 20 Power Cleans (75/115) 20 Back Rack Lunges (75/115) *20 minute cut-off*...
Read MoreStrength: EMOTM X 10 minutes Odd- 8 Ring Rows Even- 8 Strict Ring Dips *Make ring rows as difficult as possible, cut ring dip reps down if you have to and do hard as possible* Metcon: 8 Rounds 10 Shoulder 2 Overhead (75/115) 12 Wallballs (14/20 @ 9/10ft) *12 minute cut-off*...
Read MoreMetcon: -Start with 30 Toes 2 Bar- 30-20-10 Cal Row Squat Snatch (75/115) Burpees Over the Bar -End with 30 Toes 2 Bar- *25 minute cut-off*...
Read MoreStrength: 5 x 3 Power Cleans *These DO NOT have to be unbroken. I want 3 heavy singles.* Metcon: AMRAP X 10 minutes 3 Deadlifts (215/315) 3 Wall Climbs 9 Box Jump Overs (20/24) *At least 6 Rounds to Rx*...
Read MoreMetcon: 5 Rounds 15 Back Squats (110/165) 50 Double-Unders 15 Chest 2 Bar Pull-ups *20 minute cut-off*...
Read MoreStrength: EMOTM X 8 minutes Barbell Complex 3 Push-Press 3 Push Jerks Metcon: 1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1 Power Cleans (95/135) Handstand Push-ups *12 minute cut-off*...
Read MoreMetcon: 30-20-10 Cal Row Dumbbell Step-ups (25/45) Thrusters (65/95) Kettlebell Snatch (35/55) *25 minute cut-off*...
Read MoreStrength: 5 Sets of: 12 Hang Cleans Max Toes 2 Bar *Hang Cleans must be unbroken. Score will be heaviest Hang Clean weight along with total number of Toes 2 Bar* Metcon: 6 Rounds 5 Muscle-Ups 10 Push-Press (75/115) *10 minute cut-off*...
Read MoreMetcon: AMRAP X 20 minutes 10 Pistols 10 Kettlebell Swings (55/70) 10 Overhead Squats (85/125) *At least 8 Rounds to Rx*...
Read MoreStrength: 5 x 5 Deadlifts *Deadlifts must be unbroken.* Metcon: 8 minute Ladder 1 Thruster (95/135) 2 Box Jumps (24/30) * through 14 Box Jumps to Rx*...
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