NO YOGA TODAY – Metcon In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 40 Double Dumbbell Deadlifts (20 each – 75/50 lbs) 30 Pull-Ups (15 each) Partners must run together, and may only start deadlifts once both members are back at the dumbbells.Read More

Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Front Squat (2) *Set 1 – 75% *Set 2 – 80% *Set 3 – 85% *Set 4 – 87-90% *Set 5 – 90% or more Metcon Complete rounds of 21, 15 and 9 reps for time of: Thrusters (115/75 lbs) Toes to Bar Box Jump-Overs...Read More

Weightlifting Every two minutes, for 8 minutes (4 sets) of: Shoulder Press (3-4) Push Press (3-4) Metcon For time: 40/30 Calories of Rowing 40 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach) Compare results to January 25, 2018.Read More

Metcon 5k Run (Time) OR 5k Row (Time) Preference is that you run outside. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity. Compare results to May 26, 2018.Read More

Weightlifting Six sets of: Overhead Squat (3) Rest 2 minutes Start around 70% of your 1-RM and build in load over the course of the 6 sets. Metcon For time: Run 1200 Meters 20 Squat Snatches (135/95 lbs)Read More

Metcon (Time) For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders Compare results to October 24, 2018 Weightlifting Every minute, on the minute, for 10 minutes (2 sets of each): Supine Ring Rows...Read More

NO YOGA TODAY Metcon In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 800 Meter Run 80 Walking Lunges with Kettlebell Farmer’s Carry 400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time) 40...Read More

Weightlifting Every 90 seconds, for 12 minutes (8 sets): Hang Clean (1) Star moderate and build to a heavy single – take no more than 5% jumps between sets Metcon For time: Row 1500 Meters 15 Hang Cleans (225/135 lbs) 30 Alternating PistolsRead More

Gymnastics Every 2:30 minutes, for 15 minutes (3 sets each), rotate through the following stations: Rope Climb (4) No more than 4 ascents (Scale to Knotted Ropes OR 4 Sit to Stand Reps) Freestanding Handstand Hold Work (1) Accumulating 1-2 minutes of inverted work Metcon Three rounds for time of: 800 Meter Run 20 Dumbbell...Read More

Metcon Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 10 Double Dumbbell Deadlifts (AHAP) Station 2 – 50 Double Unders Station 3 – 12 Burpee Box Jump-Overs (24″/20″) Station 4 – 200 Meter RunRead More