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

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