Push Press! Weightlifting Four sets of:Push Press x 4 repsRest 30 secondsProne Plank x 90 secondsRest 2 minutes  Metcon Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:10 Kettlebell Swings (32/24 kg)Max Reps of Thrusters (75/55 lbs)Rest 60 seconds between sets. Score is max number...Read More

Pull Ups! Metcon Complete as many rounds and reps as possible in 12 minutes of:10 Dumbbell Renegade Rows (50/35 lbs) (L Row, PU, R Row, PU =1)20 Box Jumps (24″/20″)Run 200 Meters Weightlifting Four sets of:Weighted Strict Pull-Ups x 3-4 reps @ 21X0Rest 20 secondsUnweighted Strict Pull-Ups x Max reps @ 21X0 Rest 20 seconds ...Read More

Cleans or Deadlifts?! Weightlifting Every 2:30 minutes, for 15 minutes (6 sets):Clean x 1.1.1 (rest 10 seconds between singles) OR Every 2:30 minutes, for 15 minutes (6 sets):Deadlift x 3 reps @30X1 Metcon Three rounds for time of:15 Deadlifts (155/105 lbs)12 Hang Power Cleans (155/105 lbs)9 Front Squats (155/105 lbs)6 Jerks (155/105 lbs) *Alternative: 5...Read More

Super Charged Sunday! Metcon “Mote” AMRAP in 20 minutes: 8 Deadlifts (155/105 lb) 10 Cleans (155/105 lb) 12 Shoulder-to-Overheads (155/105 lb) 200 Single-Unders Complete 4 rounds for time of: 25 Slamballs (30/20lbs) Rest 1 Minute between each set of Slamballs Immediately into…  Complete 4 rounds for time of: 10 Weighted Step Overs (20”) Rest 1...Read More

Pick Your Own! Metcon *Step 1* Pick one with its corresponding distance: *Assault Bike 250/200 Calories *Row 5,500/5,000 Meters  *Ski Erg 250/200 Calories *Step 2* Pick your next movement grouping… *Option 1 = 10 Wallballs  *Option 2 = 10 Dumbbell Hang Power Clean and Jerks *Option 3 = 3 Wall Climbs   *Step 3* When the...Read More

Snatches! Weightlifting Every 3 minutes, for 18 minutes (6 sets):Snatch Balance + 2 Overhead Squats Build to today’s heaviest snatch balance + 2 overhead squats. OR Every 3 minutes, for 18 minutes (6 sets):Snatch Grip Deadlift x 3 Reps @31X1 Metcon For time: Run 600 Meters 12 Power Snatches (115/75 lbs)12 Box Jumps (28″/24″)9 Power...Read More

Back Squats! Weightlifting Take 10 minutes to build to 85% of your 1-RM Back Squat Then 10 Minutes – Three sets of:Back Squat x 3 reps @ 85% of your 1-RMRest 30 secondsDumbbell Death March x 10 Reps @20X1Rest 30 seconds Metcon For time:Row 1000 Metersfollowed immediately by . . .Three rounds of:30 Double-Unders20 Kettlebell...Read More

Push Press! Weightlifting Every 3 minutes, for 15 minutes (5 sets):Push Press x 5 reps Goal is to establish today’s 5-RM. Metcon Every minute, on the minute, for 16 minutes (8 sets):Station 1 – 10 BurpeesStation 2 – 10 Box Jump Overs (24/20”)Read More

Dumbbells! Weightlifting Three sets of:Front-Racked Alternating Reverse Kettlebell Lunge x 10 reps each leg @ 2011Rest 30 secondsTurkish Get-Up x 2 reps each armRest 30 secondsProne Plank x 60 secondsRest 30 seconds Metcon Complete as many rounds and reps as possible in 5 minutes of:Dumbbell Weighted Burpees x 3 repsDumbbell Alternating Plank Rows x 5...Read More

Bench Press! Weightlifting Every 3 minutes, for 18 minutes (6 sets):Bench Press*Set 1 – 3 reps @ 75%*Set 2 – 2 reps @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 1 rep @ 90-94%*Set 5 – 1 rep @ 95-99%*Set 6 – 1 rep @ 101% or more Metcon Three rounds for max...Read More