Push Press! Weightlifting Four sets of:Push Press x 6 reps @ 11X1Rest 2 minutes  Metcon Five rounds for time of:Run 300 Meters6 Ground to Overhead (155/105 lbs) *Alternative – Double Dumbbell Ground to OverheadRead More

Back Squats! Weightlifting Five sets of:Back Squat x 5 reps @ 30X1Rest 30 secondsSingle-Arm Dumbbell Row x 10 reps @ 2020Rest 30 seconds Metcon Complete as many rounds and reps as possible in 10 minutes of:Deadlift x 1 repHang Power Clean x 1 repFront Squat x 1 repPush Press x 1 rep(You must perform 5...Read More

AMRAP! Metcon Complete as many rounds and reps as possible in 10 minutes of:Row 200 Meters20 Dumbbell Thrusters (50/35 lbs) Rest 5 minutes Complete as many rounds and reps as possible in 10 minutes of:Row 400 Meters 30 Double-Unders10 Slamballs (30/20 lbs) Rest 5 minutes Complete as many rounds and reps as possible in 10...Read More

Deadlifts! Weightlifting Five Sets of:  Deadlift x 5 reps @ 2011*Use Hex Bars for Deadlifts Today Rest 3 minutes – Increase the deadlift load each set Metcon Against a 2-minute running clock, complete as many rounds and reps as possible of:10 Goblet Alternating Reverse Lunges (24/16 kgs)10 Kettlebell Swings (24/16 kgs) Rest 2 minutes between...Read More

Pull-Ups and L-Sits! Weightlifting Five sets of:Weighted Pull-Up x 3 reps @ 21X0Rest 60 seconds L-Sit x 30-45 seconds (accumulated)Rest 60 seconds Metcon Five rounds for time of:Run 400 Meters10 Toes to Bar20 Push-UpsRead More

Mark your Calendars! Metcon Zembiec 5 Rounds for Time 11 Back Squats (185/135 lb) 7 Burpee Pull-Ups (Strict) 400 meter Run Wodapolooza 2016 FOR TIME: 5-4-3-2-1 Rope Climbs 50 Double-Unders 50ft HS Walk Every minute on the minute, for 18 minutes, (6 rounds):  Station 1 – 300/250 Meter Row Station 2 – 5 Power Snatches ...Read More

Teams of Two! Metcon In teams of two, alternate full rounds to complete as many rounds and reps as possible in 30 minutes of: 10 Burpee Box Jump-Overs (24″/20″) 10 Double Kettlebell Front Squats (24/16kg) 300 Meter RunRead More

Clean & Jerks Or Front Squats?? Weightlifting Every 2 minutes, for 16 minutes (8 sets): Clean & Jerk Use the 8 sets to build to today’s 1-RM Clean & Jerk. Or  Every 2 minutes, for 16 minutes (8 sets): Front Squat x 2 reps @50X1 Metcon “Grace” 30 Clean & Jerks (135/95 lbs) This is...Read More

Rowing and Running! Metcon Every 10 minutes, for 40 minutes (4 sets), perform the following for times: 500 Meter Row 400 Meter Run 50/40 Push-UpsRead More

Back Squats! Weightlifting Four sets of: Back Squat x 8 reps @ 30X1 (if you achieve 8 reps, you must increase the weight) Rest 2 minutes  Metcon Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Alternating Reverse Lunges with DBs (50/35 lbs) 30 Double-UndersRead More