WOD

METCON AMRAP 30 @ easy pace: 500m Row 30 total Plate Russian Twists 30 Box Jumps 30 Plate V-Ups 30 Plate Curl and Press 30... Read More

METCON 2018 Regionals Event 5 (Time) For Time: 50 KHSPU 50 TTB 50 cal Assault Bike/Row 50 DB Box Step Overs 50/35# 24/20″ 50ft Alt.... Read More

METCON Active recovery EMOM 30 Min 1: 20 Hollow Rocks Min 2: 20 sec Bottom of Pushup Hold Min 3: 20 Alt. Split Jumps Min... Read More

STRENGTH Bench Press (15m to find 1RM) Bent Over Row (15m to find 6RM) *Superset movements as you build in weight   METCON 2018 Regionals... Read More

STRENGTH Deadlift (15m to find 1RM)   METCON For Time: 30 DL 185/135# 30 Burpees 30 Hang Power Cleans 135/95#   *Beginner For Time: 20... Read More

WARM-UP     – Foam roll around shoulder blades, lats, chest 1 min each     – 3×8 each Kneeling Thoracic Rotations     –... Read More

WARMUP: 500m Row Then 2 rds: Lateral Lunges Spiderman Crawl Inchworm w/ Hip Drop Duck Walk 30 sec Bar Hollow Hang 10 Bar Kips STRENGTH:... Read More

QOD Warm-up Metcon Active recovery Rest 1 min between Tabatas. Metcon (No Measure) “Tabata” Wall Facing HS Hold L-Sit Hold Wall Sit Hold Hollow Hold... Read More

QOD Warm-up Strength Weighted Pull-ups (6-2-6-2-6-2) Strict. Weighted if easy, banded if necessary. Metcon High intensity Rest 3 min between workouts. Metcon (Time) 21-15-9 Cal... Read More

QOD Warm-up Strength Front Squat (6-2-6-2-6-2) 6s: 70-80% 2s: 85-95% Metcon Moderate intensity Recovery Cross Training Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute... Read More