1. 4 RFT: 5 Power Cleans, 155/115 200m Row 2. For time: 15-10-5 Muscle ups or 15-10-5 elevated ring rows & ring dips 30-20-10 Box Jumps, 24/20″ *feet on box for ring rows – focus on keeping body parallel to the ground while pulling Gym Notes New apparel is in the works! Samples of the […]

With a running clock… 1. at the 0:00, ARMPAP 5 of: 10 Bar Facing Burpees 15 Thrusters, 95/65 20 C2B Pull ups 2. at the 5:00 5 mins to establish a 5RM Low Hang Snatch – low hang is below knee, but off the ground 3. at the 10:00, for time: 25 OHS, 135/95 75 Double […]

In teams of 2: 800m run (together) then, one teammate working at a time; 40-30-20-10 deadlifts 225/135 box jumps 24/20 push ups 2000m row (one teammate rows at a time) *you can choose to start with running OR rowing

EMOMx9 Min 1: 9 unbroken Hang Squat Cleans + 1 Jerk, 135/95 Min 2: 8 unbroken Hang Squat Cleans + 2 unbroken Jerks, 135/95 Min 3: 7 unbroken Hang Squat Cleans + 3 unbroken Jerks, 135/95 Min 4: 6 unbroken Hang Squat Cleans + 4 unbroken Jerks, 135/95 Min 5: 5 unbroken Hang Squat Cleans […]

1,000m Row followed by 6 RFT of: 9 Front Squats, 155/105 9 C2B pullups 9 KBS, 75/55 1 RM Power Clean and Jerk *you decide if you want to start on the 1 rm or the metcon