A: Metcon (Time) 4 Rounds20 Lateral Burpees Over the Bar10 Front Squats95/65, 100/70, 105/75, 110/8020/15 cals Assault Bike*Rest 3:00 between roundsincrease weight each round on front squat B: Metcon (No Read more March 11 2020
Metcon: For Time (30:00 cap)800m row16 Back Squats 135/95600m row12 Front Squats 135/95400m row8 Back Squats200m row4 Front Squats200m row2 Back Squats400m row4 Front Squats600m row6 Read more February 26 2020
Metcon: Teams of 2100 Deadlifts 115/85*100 Front Squats 85/55*10 Rope Climbs100 Hand Release Pushups*Bar must not be put down until all 100 reps are completed. Read more February 4 2020
Metcon (Time): "The 7's"1 Rounds7 Front Squats 135/957 Pullups7 Burpees over the Bar Rest 1:00 2 Rounds7 Front Squats 135/957 Pullups7 Burpees over the Bar Rest 1:00 1 Rounds7 Front Read more January 28 2020
EMOM (24) (work for :40, rest for :20)a) Row (distance)b) Front Squat - Reps (95/65)c) Burpees - Repsd) Push Press (95/65) "A wise man will Read more December 2 2019
Metcon: (Time)Complete in 1:00:9 PullupsThen - max Front Squats (75/55) from the floor in the remaining time - Rest 1:00 -* Continue until you complete Read more October 23 2019
Part 1: Front Squat (5 x 3 same weight across)Part 2: EMOM(8): a) 8 Alternating Pistols b) 16 Russian Twists 25/15 “Get your facts Read more October 2 2019
Team of 2 for time Buy In 800m Run then 10 rds ( alt rds) 8 DB Box step overs 24/20 6 DB Front Squats 4 DB Push Press 2 DB Devils Read more September 28 2019
Part 1) Front Squat (3 x 3) Record heaviest set. Part 2) 4 RoundsIn 1:30Row 15/10 cals and in the remaining time, max front squats 115/85 Read more September 19 2019