Metcon Three sets, for max reps/calories of:2 Minutes of Rowing (for Max Calories)2 Minutes of Strict Handstand Push-Ups2 Minutes of Rowing (for Max Calories)2 Minute of Strict Pull-Ups or (RX+ Legless Rope Climbs)Rest 3 minutes  Read More

    Weightlifting Deadlift  *Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 8 reps @ 75%*Set 4 – 6 reps @ 85%*Set 5 – 4 reps @ 90%Rest 2-3 minutes between sets.   Metcon Complete as many rounds and reps as possible in 12 minutes of:30...Read More

  Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Bench Press (3 reps @ 21X1) Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.   Metcon “Desire”  For max reps:5 Minutes of Burpee Box Jump-Overs (24″/20″)  Read More

Metcon “Jackie” For Time:1000m Row50 Thrusters, 45#30 Pull-ups Compare results to Jan 7, 2019   Weightlifting Three sets of: Bulgarian Split Squat (8 reps each leg @ 3111) Rest 45 seconds after each leg Strict Handstand Push-Up (8-10 reps @ 2011) Rest 90 seconds  Read More

Metcon For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:8 Double Dumbbell Deadlifts (70/50 lbs)8 Chest-to-Bar Pull-Ups   Rest 4 minutes and then..   Partners will alternate complete rounds, and work through as many rounds and reps as possible in 8...Read More

  Gymnastics Every 2:00 minutes, for 16 minutes (4 sets of each): Hollow Handstand Marching  (1) Alternating Pistols (16-20)   Metcon Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – 200/150 Meters of RowingMinute 2 – 15 Strict Handstand Push-UpsMinute 3 – 20 Jump SquatsMinute 4 – 40 second Plank...Read More

Weightlifting Every 3 minutes, for 15 minutes (5 sets): Front Squat (2) @ 90% or more of 1-RM   Metcon Complete as many rounds and reps as possible in 5 minutes:10 Box Jump-Overs (24″/20″)12 Wall Ball Shots (20/14 lbs)   Rest 3 minutes, and then…   Complete as many rounds and reps as possible in...Read More

  Weightlifting Three sets of: Dumbbell Shoulder Press (8 reps @ 2111 each arm) Rest 30 seconds Supine Ring Rows (8-10 reps @ 2111) Rest 30 seconds Dumbbell Skull Crushers  (10-12 reps @ 2011) Rest 30 seconds Strict Toes-To-Bar (6-8 reps @ 2110) Rest 30 seconds Metcon Four rounds for time of:50 Double-Unders30 Kettlebell Swings...Read More

  Weightlifting For each – Every 2 minutes, for 6 minutes (3 sets): High-Hang Snatch (1 rep @ 55-65%) Hang Snatch (1 rep @ 65-75%) 2″ Below the Knee Snatch (1 rep @ 75-80%) Snatch (1 rep @ 85-90%)   Metcon Complete as many rounds and reps as possible in 6 minutes of:6 Power Snatches...Read More

Metcon Every 6 minutes, for 30 minutes (5 sets):25/18 Calories of Rowing15 Burpee Box Jumps (24″/20″)200 Meter Run20 Single-Arm DB Overhead Walking Lunges (50/35 lbs)Read More