Bench Press! Weightlifting Three sets of:Bench Press x 6 reps @ 20X1Rest 30 secondsSingle Arm Kettlebell Row x 20 reps @ 10X0Rest 30 seconds Metcon Four rounds for time of:Row 500 Meters20 Slamballs (30/20lbs)10 Toes to BarRead More

AMRAP! Metcon Complete as many rounds and reps as possible in 8 minutes of:8 Strict Handstand Push-Ups8 Strict Supinated-Grip Pull-Ups Rest 4 minutes, and then… Complete as many rounds and reps as possible in 6 minutes of:15 Ring Dips15 Box Jump-Overs (20″) Rest 4 minutes, and then… Complete as many calories as possible in 4...Read More

Hang Cleans or Deadlifts?? Weightlifting Every two minutes, for 16 minutes (8 sets):Hang Clean x 1 rep Build over the course of the 8 sets to today’s 1-RM. Or  Every two minutes, for 16 minutes (8 sets):Deadlift x 2 reps @40X1 Build over the course of the 8 sets Metcon Complete as many rounds and...Read More

Super Charged Sunday! Metcon Gwen 15-12-9 Reps for Load Clean-and-Jerks (unbroken) Rest as needed between sets With a running clock, complete 3 rounds of the Clean-and-Jerks with the prescribed repetitions unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each...Read More

Running! Metcon With a continuous running clock, perform the following:0:00 – 1000 Meter Row5:00 – 75 Shoulder to Overhead (115/75 lbs)10:00 – 50 Deadlifts (115/75 lbs) 15:00 – 75 Wall Ball Shots (20/14 lbs)20:00 – 75 Box Jump Overs (24″/20″)25:00 – 800 Meter RunRead More

Snatches or Squats! Weightlifting Every 2 minutes, for 16 minutes (8 sets):2 Power Snatches + 1 Overhead Squat Or  Every 2 minutes, for 16 minutes (8 sets):2 Tempo Front Squat @30X1 + 1 Front Squat  Metcon For time:Run 400 Meters10 Squat Snatches (135/95 lbs)20 Burpees Over the BarbellRun 800 Meters20 Burpees Over the Barbell10 Squat...Read More

Pull-Ups! Weightlifting Four sets of:Supinated-Grip Pull-Ups x 4 reps @ 21X0 (weight them if possible)Rest 60 secondsL-Sit x 30-60 second hold(if you cannot do this consecutively, accumulate the time)Rest 60 seconds Metcon Five rounds for time of:5 Muscle-Ups or 10 Strict Ring Dips20 Wall Ball Shots (20/14 lbs)Read More

Deadlifts! Weightlifting Every 3 minutes, for 18 minutes (6 sets):Deadlift x 3 reps*Set 1 – 3 reps @ 70-75%*Set 2 – 3 reps @ 75-80%*Set 3 – 3 reps @ 80-85%*Set 4 – 2 reps @ 85-90%*Set 5 – 3 reps @ 80-85%*Set 6 – 3 reps @ 80-85% Metcon Complete as many rounds and...Read More

Rowing and Running! Metcon Complete four rounds for time of:Row 500 Meters5 Hand-Release Push-Ups10 Box Jumps (24″/20″)5 Hand-Release Push-Ups10 Box Jumps (24″/20″)5 Hand-Release Push-Ups10 Box Jumps (24″/20″)Run 400 MetersRead More

Cleans or Back Squats? Weightlifting Every 90 seconds, for 15 minutes (10 sets):Hang Clean + Clean Or  Every 90 seconds, for 15 minutes (10 sets):Back Squat x 2 reps @40X1 Metcon Every 90 seconds, for 18 minutes, (4 sets) of:Station 1 – 300 Meter Run Station 2 – 20 Kettlebell Swings (24/16 kg)Station 3 –...Read More