Weightlifting For each – Every 2 minutes, for 6 minutes (3 sets): High-Hang Snatch (2) Hang Snatch (2) 2 Snatch Lift-Offs + Snatch (2)   Metcon Five rounds for time of:10 Hang Power Snatches (95/65 lbs)30 Double-Unders   MTB Ride We will be riding Apex tomorrow!! Meet at the gym at 5:45pm and we will...Read More

  Weightlifting Every 4 minutes, for 16 minutes (4 sets): Back Squat (8)   Metcon For time:1200 Meter Runimmediately followed by three rounds of:15 Toes to Bar20 Alternating Reverse Lunges with KB/DB in Goblet (32/24 kg)Read More

Weightlifting Every 2 minutes, for 12 minutes (6 sets): Strict Press (2) *Set 1 – 5 reps @ 70%*Set 2 – 3 reps @ 75%*Sets 3-4 – 2 reps @ 80-83%*Sets 5-6 – 2 reps @ 85-88% Metcon In teams of 2, Partners alternate whole rounds to complete as many rounds and reps as possible...Read More

Metcon “Christine” 3 Rounds for time:  500m Row  12 Deadlifts, bodyweight 21 Box Jumps, 20″ Weightlifting Three sets of: Posted Single-Leg Deadlifts (8-10 @ 3011) Rest 60 seconds Barbell Glute Bridges (6-8 reps @ 20X1) Rest 60 seconds Side Plank (45 seconds each ) Rest 60 seconds  Read More

Metcon In 15 minutes, complete the following: Run 800 Meters immediately followed by as many rounds and reps as possible of: 5 Strict Pull-Ups 10 Hand Release Push-Ups 15 Air Squats Rest exactly 5 minutes, and when the running clock reaches 20:00 . . . In 15 minutes, complete the following: Run 800 Meters immediately...Read More

Weightlifting Deadlift (6) *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 65% *Set 4 – 8 reps @ 70% *Set 5 – 6 reps @ 80% Rest 2-3 minutes between sets Metcon In teams of four, complete as many rounds and...Read More

Gymnastics Every 90 seconds for 12 minutes (4 sets of each): a) 60 seconds of Strict Pull-Ups b) 20-45 seconds of Handstand Hold Metcon Three rounds for time of: 30/20 Calories of Rowing 20 Abmat Sit-Ups 10 Strict Handstand Push-UpsRead More

Weightlifting Every 2 minutes, for 14 minutes (7 sets): Power Clean + Jerk  (2) Build over the sets to establish a 2-RM power clean & jerk. Metcon Complete as many rounds and reps as possible in 9 minutes of: 3 Burpees Over the Barbell (lateral) 3 Ground to Overhead (155/105 lbs) 6 Burpees Over the...Read More

Weightlifting Take 20 minutes to build to today’s 1-RM Front Squat Metcon Three rounds for time of: Run 400 Meters 8 Front Squats Barbell comes from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.Read More

Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press (3) Keep all sets above 80% of your 1-RM. These should be heavy by set 3. Metcon Every 6 minutes, for 18 minutes (3 sets): Row 500 Meters 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 35/20 Hand Release Push-UpsRead More