Teams of Two! Metcon “Beach Muscles” In teams of two, with only one partner working at a time, complete the following for time: 1600 Meter Relay Run (alternating 400 meters) Immediately followed by… 20 rounds (partners alternating full rounds) of… 4 Strict Supinated-Grip Pull-Ups 8 Ring Dips 12 Push-Ups 16 Air Squats Immediately followed by…...Read More

Baseline! Metcon Baseline  500 Meter Row 40 Air Squats 30 Ab Mat Sit ups  20 Hand Release Push Ups  10 Pull-Ups Weightlifting Five Sets of: Dumbbell Glute Bridge x 20 Reps  Rest 30 Seconds  Single Leg Glute Bridge Hold x Max Effort Rest 30 Seconds Hollow Body Hold x 30 seconds  Rest 30 Seconds Read More

Deadlifts! Weightlifting Four sets of: Deadlift x 5 reps @ 70% of 1-RM Deadlift (open your hands and reset at the bottom of every rep) Rest as needed Metcon For time: 1000 Meter Row 30 Power Cleans (135/95 lbs) 15 Bar Muscle-Ups *Substitution for PC = Dumbbell Power Cleans Read More

Bench Press! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Bench Press x 5 reps @ 75-80% Metcon For time: 800 Meter Run 40 Strict Handstand Push-Ups 40 Slamballs (30/20 lbs) 800 Meter RunRead More

Front Squats! Weightlifting Five sets of: Front Squat x 2 reps Rest as needed Build over the course of the five sets to today’s heavy double. Metcon For time: 75 Wall Ball Shots (20/14 lbs) 50 Toes to Bar 50 Wall Ball Shots 25 Toes to Bar 25 Wall Ball ShotsRead More

Clean + Jerks Or Push Presses?? Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Hang Clean + Jerk Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. Or Every 2 minutes, for 16 minutes (8 sets) of: Push Press...Read More

Super Charged Sunday! Metcons “The Seven” 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-Ups “Nasty Girl” 3 Rounds For Time 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans (135/95 lb) In Betweener Every minute, on the...Read More

Teams of Two! Metcon Teams of two must complete the following for time: Buy In: 60 Calorie Row  Followed by… 200 Box Jumps (20”) 200 Burpees    1600 Meter Run  Followed by… Cash Out: 60 Calorie Row  Tasks can be partitioned and completed in any order the team chooses, but only one partner may be...Read More

Partner WOD! Metcon In teams of two, with only one partner working at a time, complete 3 rounds each for time of: 50 Wall Ball Shots (20/14 lbs) Weightlifting Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest 60 seconds  Single-Arm Dumbbell Row x 8 reps each arm @ 2111...Read More

Rowing! Metcon Every 12 minutes, for 36 minutes (3 sets) for times: 1000 Meter Row 20 Burpees Over the Erg 10 Slamball Goblet Squat (30/20 lbs) 400 Meter Run 20 Slamballs (30/20 lbs) 10 Strict Pull-UpsRead More