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

Super Charged Sunday! Metcon Triple Clean Complex – WZA 2015  3 ROUNDS: 21 Chest to Bar 15 Strict HSPU 9 Squat Snatches (155/105lb) Andy For Time 25 Thrusters (115/85 lb) 50 Box Jumps (24/20 in) 75 Deadlifts (115/85 lb) 1.5 mile Run 75 Deadlifts (115/85 lb) 50 Box Jumps (24/20 in) 25 Thrusters (115/85 lb)...Read More

Burpees! Metcon Complete as many rounds and reps as possible in 3 minutes of: 3 Strict Pull Ups  6 Burpees 9 Air Squats  Rest 3 minutes between sets, and complete a total of 5 sets.Read More

Weights! Weightlifting Five sets of: Back Squat x 10 reps @30X1  Rest 30 seconds Single-Arm Dumbbell Rows x 10 reps each arm @ 2111 Rest 30 seconds Heavy Russian Kettlebell Swings x 10 reps  Rest 30 seconds Dumbbell Shoulder Press x 10 reps @ 20X1  Rest 2 minutes Read More

Bench Press! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Bench Press @ 20X1 * Set 1 – 3 reps @ 65% of 1-RM * Set 2 – 2 reps @ 75% * Set 3 – 1 rep @ 85% * Set 4 – 1 rep @ 90% * Set 5 – 1 rep...Read More

Squats! Weightlifting Take 15 minutes to build to a heavy Overhead Squat Or  Take 15 minutes to build to a 5RM Front Squat Metcon Complete as many rounds and reps as possible in 7 minutes of: 7 Toes to Bar 14 Wall Ball ShotsRead More