Super Charged Sunday! Metcon For Time: 800 Meters  Then into 5 Rounds of  5 Supinated Grip Strict Pullups  10 Weighted Pushups (25/15 lbs) 15 Goblet Squats (24/16 kgs) Run 800 Meters  *Murph Prep Luke For Time 400 meter Run 15 Clean-and-Jerks (155/105 lb) 400 meter Run 30 Toes-to-Bars 400 meter Run 45 Wall Ball Shots...Read More

Teams of Two! Metcon In teams of two, alternating movements, complete as many rounds as possible in 30 minutes of:10 Burpees Over Dumbbells 15 Dumbbell Power Cleans (40/25 lbs)20 Wall Ball Shots (20/14 lbs)Read More

Hang Snatch or Front Squat!? Weightlifting Every 2 minutes, for 16 minutes (8 sets):Hang Snatch x 3 Reps  Build in load over the course of the eight sets. Or  Every 2 minutes, for 16 minutes (8 sets): Front Squat x 3 Reps Build in load over the course of the eight sets. Metcon Complete as...Read More

Gymnastics Skills! Gymnastics Every two minutes, for 18 minutes (3 sets of each):Station 1 – Muscle-Ups x 3-8 reps(or Strict Pullups x 6-8 reps @ 2111)Station 2 –Arch to Hollow Roll x 20 reps Station 3 – 45 seconds of Handstand Walking Metcon Against a 2-minute running clock, complete a total of four sets of...Read More

Deadlifts! Weightlifting Deadlift:*Set 1 – 5 reps @ 75-80%*Set 2 – 3 reps @ 80-85%*Set 3 – 1 rep @ 85-90%*Set 4 – 5 reps @ 80-85%*Set 5 – 3 reps @ 85-90%*Set 6 – 1 rep @ 90+%Rest 2 minutes between sets Metcon Three rounds for time of:400 Meter Run15 Box Jumps (24″/20″)10 Deadlifts...Read More

Shoulder Press! Weightlifting Six sets of:Shoulder Press x 2 reps @ 20X1Rest 2 minutes Metcon Complete as many rounds and reps as possible in 8 minutes of:10 Pull-Ups15 Thrusters (95/65 lbs)30 Double-UndersRead More

Cleans or Split Squats!? Weightlifting Every 90 seconds, for 18 minutes (6 sets of each):Station 1 – Hang Power Clean + Power Clean  OR Bulgarian Split Squats x 6 reps Each legStation 2 – Banded Overhead Tricep Extensions x 20 reps @ 1111 Metcon Against a 3-minute running clock, complete as many rounds through the...Read More

Super Charged Sunday! Metcon Ten Rounds for time of:  200 Meter Run  5 Strict Pullups  10 Hand Release Push Ups  15 Air Squats  *Murph Prep Lane 5 Rounds for Max Reps Hang Power Snatches (3/4 Bodyweight) Handstand Push-Ups Rest as needed between rounds. Tom  AMRAP in 25 minutes 7 Muscle-Ups 11 Thrusters (155/105 lb) 14...Read More

Teams of Four! Metcon In teams of four, complete as many reps as possible of the following circuit in 30 minutes:400 Meter RunBox Jump OversBurpee Pull-UpsWall Walks Each team member will start on a different movement and may not rotate to the next movement until their running teammate returns.Read More

Lunges! Weightlifting Every 3 minutes, for 12 minutes (4 sets):20 Walking Lunges with Dumbbells or Kettlebells Go as heavy as possible each set. Metcon Tabata Row for CaloriesRest 60 secondsTabata Wall Ball ShotsRest 60 secondsTabata BurpeesRest 60 secondsTabata Hollow Holds Two sets of:Reverse Snow Angels x 10 reps @ 2121Rest 30 secondsSingle-Leg Glute Dumbbell Bridges...Read More