Trail Run at 6pm, details here! – Weightlifting Four sets of: Bulgarian Split Squat (6-8 reps @ 30×1) Rest 2 Minutes Strict Supinated Grip Pull-Up (4-6 Reps) Rest 2 minutes Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 6 minutes of: 12 Wall Ball Shots 9 Toes To...Read More

Weightlifting Four sets of: Deadlift (4-6 reps) Rest 20 seconds, then: Push-ups (Max reps @ 1010) Rest 3 minutes Metcon (Time) Four rounds for time of: 25 Kettlebell Swings (24/16 kg) 50 Double-UndersRead More

MTB Ride tonight….maybe, details here. – Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 10 Thrusters (95/65 lbs) 10 Box Jumps (24″/20″) 400 Meter Run Metcon (Weight) Sandbag Work out – Performed Outside 3x200ft AHAP sandbag farmers...Read More

Weightlifting Take 20 minutes to find today’s 1-RM Clean & Jerk Clean and Jerk (1 Rep) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 8 minutes of: 4 Ground to Overhead (185/135 lbs) 8 Chest-to-Bar Pull-UpsRead More

Metcon (Time) In teams of four, with only 1 person working at a time, complete the following: 300 Kettlebell Swings (24/16 kg) 250 DB Push Press (50/35lb) 200 Pull-Ups 150 Box Jump-Overs (24″/20″) 1600 Meter Medicine Ball RelayRead More

Metcon (Time) Every 8 minutes, for 40 minutes (5 sets) for times: Run 800 Meters 15 Burpee Box Jump-Overs (24″/20″) 15 Strict Handstand Push-Ups Accessory Work Ankle Drivers – 30 Seconds each ankle IT Band Foam Rolling – 30 Seconds each side Single leg straddle – 30 Seconds each sideRead More

Trail Run at 6pm in Evergreen, details here! – Weightlifting Five sets of: Back Squat (x 2 reps) Rest 2-3 minutes between sets Metcon (Time) Four sets for times of: 20 Wall Ball Shots (20/14 lbs) RX + 10/11ft target 10 Toes to Bar 5 Power Cleans (155/105 lbs) RX + 205/145lbs Rest 2 minutesRead More

Weightlifting Every 2 minutes, for 12 minutes (6 sets): Shoulder Press *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 1 rep *Set 4 – 3 reps *Set 5 – 2 reps *Set 6 – 1 rep Metcon (AMRAP – Reps) Every minute, on the minute, for 12 minutes: Minutes 1-4...Read More

MTB Ride at 6:00pm, details here. – Weightlifting Deadlift (5 x 5-7 Reps) Rest 3 Minutes between sets Metcon (Time) Four Rounds for Time: Run 300m 20 Kettlebell Swings (32/24 kg) 20/15 Push-UpsRead More

Weightlifting Four sets of: Hang Snatch (x 2.2) Rest 10 Seconds between doubles, and 2-3 Minutes between sets Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 6 minutes of: 6 Thrusters (115/75 lbs) 9 Pull-Ups 12 Box Jumps (30″/24″) Accessory Work Three sets of: Hollow Holds x 40-60...Read More