WOD

METCON (AMRAP-Reps) 2 min max reps at each station: KB Goblet Step Ups Rest 30 sec Single Arm KB Push Press (right arm) Rest 30... Read More

GYMNASTICS Legless Rope Climb (4×3) Modified: 4×5 Strict Rope Get Ups   METCON (Time) 21-15-9 Deadlifts 225/155# Pull Ups   BEGINNER 21-15-9 Deadlifts Ring Rows... Read More

STRENGTH Thruster (3 x 10 Climbing)   METCON (Rounds-Reps) AMRAP 12 3 Strict HSPU 12 OHS 95/65# 48 Double Unders   BEGINNER AMRAP 9 5... Read More

STRENGTH Deadlift (3 x 10 Climbing)   METCON (AMRAP-Reps) EMON 12 Min 1: 40 sec AMRAP Power Cleans 115/75# Min 2: 40 sec AMRAP Box... Read More

STRENGTH Chin-ups strict (5x AMRAP 90 sec) METCON (Time) 7 RFT 7 Floor Press 95/65# 7 Burpees over the bar BEGINNER 6 RFT 6 Floor... Read More

OLYMPIC LIFTING Snatch (1RM)

METCON AMRAP (Rounds – Reps) With a partner alternating full rounds: AMRAP 35: 15 calorie row 12 Alternating renegade rows 50/35# 9 Burpees over the... Read More

METCON AMRAP – Rounds & Reps AMRAP 30 @ 75% effort 400m Run 30 sec Plank Hold 500m Row 30 sec each Side Plank Hold... Read More