Strength: Every 3 minutes X 15 minutes 10, 8, 6, 4, 2 Front Squat 3, 6, 9, 12, 15 Strict Handstand Push-ups *You must complete each round within 3 minutes. First round will be 10 Front Squats, 3 Strict HSPU's, 2nd round 8 FS, 6 Strict HSPU's, continue like that until...
Read MoreMetcon: AMRAP X 20 minutes 8 Hang Cleans (93/135) 10 Burpees Over the Bar 12 Toes 2 Bar *At least 8 Rounds to Rx*...
Read MoreStrength: EOMOTM X 10 minutes 3 Squat Snatch Metcon: -Start with 50 Wallballs- 21-15-9 Shoulder 2 Overhead (93/135) Box Jumps (24/30) -End with 50 Wallballs- *12 minute cut-off*...
Read MoreMetcon: 3 Rounds 60 Sit-ups 100 Double-Unders 8 Deadlifts (183/275) *20 minute cut-off*...
Read MoreStrength: Every 2:30 X 5 Rounds 3, 3, 3, 2, 2 Front Squats Metcon: 1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1 Handstand Push-ups Overhead Squats (93/135) *12 minute cut-off*...
Read MoreMetcon: -Start with 1000m Row- 5 Rounds 10 Chest 2 Bar Pull-Ups 10 Power Cleans (103/155) -End with 1000m Run- *20 minute cut-off*...
Read MoreStrength: EMOTM X 10 minutes Odd- 2 Push-Press, 4 Push-Jerks Even- 25 second L-Hang Metcon: 4 Rounds 14 Dumbbell Step-Ups (35/55) 15 Thrusters (63/95) *10 minute cut-off*...
Read MoreMetcon: AMRAP X 20 minutes 8 Power Snatch (93/135) 10 Burpee Box Jump-Overs (20/24) 12 Back Rack Lunges (93/135) *At least 6 rounds to Rx*...
Read MoreStrength: You have roughly 20 minutes to establish a "1-rep max" Barbell Complex of 2 Hang Squat Cleans 1 Jerk 2 Front Squats 1 Jerk Metcon: 10 minute ladder 1 Strict Handstand Push-up 2 OAA Dumbbell Snatch (55/70) 3 Toes to Bar *At least through 18 Toes to Bar to Rx*...
Read MoreMetcon: 3 Rounds 30 Overhead Squats (63/95) 30 Ring Dips 30 Pull-ups *25 minute cut-off*...
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