Weightlifting Take 15-20 minutes to build to today’s 1-RM Push Press Push Press (1) Metcon Complete as many rounds and reps as possible 3 minutes of: 5 Strict Pull-Ups 10 Russian Kettlebell Swings (32/24 kg) 15 Hand Release Push-Ups Rest 3 minutes, and repeat for a total of 3 working sets.Read More

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Back Squat (1) *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @...Read More

Metcon Objective: Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of...Read More

Last week of the OPEN – 19.5! 33-27-21-15-9 reps for time of: 95-lb. thrusters Chest-to-bar pull-ups Time cap: 20 minutes Or – you can choose to follow normal class programming below:  Weightlifting Four sets of: Dumbbell Strict Press (6-8 @ 20X1) Rest 60 seconds Plank Hold  (60 seconds) Rest 60 seconds Metcon Five rounds for...Read More

Weightlifting Over the course of 20 minutes (10 sets) build to a Heavy Single of: Snatch (1) Suggested loading per set (by %): 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+ Metcon “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read More

Metcon Every 2 minutes, for 30 minutes (5 sets): Station 1 – 450/350 Meters of Rowing Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg) Station 3 –300 Meter RunRead More

Weightlifting Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 3-5 reps @ 85% Metcon Complete rounds...Read More

Weightlifting Every 2 minutes, for 12 minutes (6 sets) of: Front Squat (3) *Sets 1-2 – 75-80% *Sets 3-4 – 80-85% *Sets 5-6 – 85% or more Metcon Complete as many rounds and reps as possible in 12 minutes of: 20 Kettlebell Swings (24/16 kg) 30 Air Squats 40 Double-UndersRead More

Metcon “Get A Grip” Teams of two must complete 100 repetitions of the following dumbbell complex: 1 Deadlift 1 Hang Squat Clean 1 Front Squat 1 Push Press(40/25lbs) The Dumbbells (40 lbs for men, 25 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the Dumbbells off...Read More

OPEN WORKOUT 19.4 Metcon 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period OR – Complete normal class programming (see below) Weightlifting Every 90 seconds, for 18 minutes (3 sets of...Read More