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

Bench Press! Weightlifting Five sets of:Bench Press x 5 reps @ 20X1Rest 2 minutes between sets and use that time to work mobility and prepare for part B. Metcon Four rounds for time of:10 Ring Dips20 Toes to Bar30 Double-UndersRead More

Deadlifts! Weightlifting Four sets of:Deadlift x 6 reps @ 21X1 (remove hands from bar to reset each deadlift)Rest 30 secondsStrict Handstand Push-Ups x 12 reps (consecutive or accumulated)Rest 30 Seconds  Metcon In teams of two, partners alternate rounds to complete five each of:5 Hang Power Cleans (155/105 lbs)100 Meter Run *Alternative – Dumbbell Hang Power...Read More

Gymnastics Skills! Gymnastics Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Arch to Hollow Rolls x 20 reps(alternate from holding hollow body to a superman without your hands or feet touching the floor) Station 2 – Cossack Squats x 20 reps  Station 3 –Handstand Walking x 45 seconds(OR 45 second Nose-to-Wall...Read More

Back Squats! Weightlifting Four sets of:Back Squat x 5 reps @ 30X1Rest 60 secondsStrict Supinated Grip Pull-ups @ 21X0 x Max RepsRest 60 seconds Metcon Five rounds for time of:12 Push Press (95/65 lbs)12 Kettlebell Swings (32/24 kg) Read More

Super Charged Sunday! Metcon Every Minute on the Minute, for 30 Minutes: Station 1 – 5-10 Pullups  Station 2 – 10-20 Push Ups  Station 3 – 15-30 Air Squats  *Murph Prep Double Grace 5-15 minutes For Time 60 Clean-and-Jerks (135/95 lb) Double KB Lunge “Kalsu” 100 walking lunges with two 71# kb’s in the front...Read More

Teams of Two! Metcon In teams of two for time, with only one partner working at a time, complete: 100 Burpees 100 Slamballs (30/20lbs) 100 Box Jump Overs (24/20”) Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position for the reps to count towards their total....Read More

Power Clean & Jerks or Push Presses!? Weightlifting Take 20 minutes to build to today’s 1-RM Power Clean & Jerk Or  Take 20 minutes to build to today’s 1-RM Push Press Metcon For time: Run 800 Meters 30 Ground to Overhead (135/95 lbs) Run 800 Meters *Alternative – 60 Alternating Dumbbell Snatch Read More

Handstand walks! Weightlifting Every 2 minutes, for 16 minutes (4 sets each): Station 1: Single Leg Dumbbell Romanian Deadlifts x 8 reps Ea.Station 2: Handstand Walk x 10 meters(or handstand hold x 45 seconds) Metcon Three rounds for max reps/calories: 60 seconds of Rowing (for Calories) Rest 60 seconds 60 seconds of Ring Dips Rest...Read More

Back Squats! Weightlifting Four sets of: Back Squat x 8 reps @ 31X1 Rest 30 Seconds Weighted Strict Pull-Ups x 5 reps @ 21X0 Rest 30 Seconds Metcon Four rounds for time of: 60 Double-Unders 30 Wall Ball Shots (20/14 lbs) 15 Pull-UpsRead More