WOD

METCON For Time 50 DB Stepovers 35/20# 24/20″ 50 Burpees 50 DB Thrusters 150 DU 50 Alt. DB OH Lunges 1×35/20# Switch hands anytime on... Read More

METCON “Tabata” Parallette L-Sit Hold Superman Hold S/A Plank Hold R S/L Glute Bridge Hold R S/A Plank Hold L S/L Glute Bridge Hold L... Read More

STRENGTH Superset A1: Bench Press (10×1 climbing to 95%) Based off 1RM from 6/2 A2: Bent Over Row (5×6 climbing)   METCON 3 rds for... Read More

STRENGTH Deadlift (10×1 climbing to 95%) Based off 1RM from 6/1   METCON FT: 80 Alt. Pistols 120 Alt. DB Snatches 50/35# 160 Double Unders... Read More

SKILL Metcon (No Measure) 15 min Kipping Pullup Skill Work – https://www.youtube.com/watch?v=4ZJMblG5apg – Alligator Rolls – Bar Kips – Kips with knees up – Hips... Read More

STRENGTH Back Squat (10×1 climbing to 95%) Based on 1RM from 5/30   METCON AMRAP 15 100m S/A KB OH Carry L arm 44/35# 100m... Read More

OLYMPIC LIFTING Clean DL + Hang Power Clean + Hang Squat Clean + Split Jerk (5×2 climbing) Staggered Stance Good Mornings (3×6 each climbing)  ... Read More

METCON 800m Run 50 Wall Balls 20/14# 30 Burpees Beginner FT: 600m Run 35 Wall Balls 14/10# 20 Burpees (no pushup) -Rest 3-5 Minutes  ... Read More

METCON 2 rds at sustainable aerobic pace: 3 min as far as possible Row 3 min as far as possible Run 3 min AMRAP Box... Read More

STRENGTH Superset A1: Bench Press (4×4 climbing) A2: Bent Over Row (4×8 climbing)   METCON 10-1 STOH 95/65# Pullups *20 DU after every round*  ... Read More