Weightlifting Every two minutes, for 16 minutes (8 sets): Power Clean + Jerk (1) Build to today’s heavy.   Metcon “Grace” For Time:  30 Clean and Jerks, 135# / 95#Read More

  Metcon Every 6 minutes, for 30 minutes (5 sets) for times:600 Meter Run20 Wall Ball Shots (20/14 lbs)10 Bar Muscle-Ups Please note times for each of the five sets.Read More

  Weightlifting Five sets of: Deadlift (5 reps @ 21X1) Rest 2-3 minutesKeep all sets above 75% of your 1-RM.   Metcon Five rounds for time of:400 Meter Run40 Double-Unders10 Deadlifts (225/155 lbs)Read More

    Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Bench Press (3 reps @ 21X1) Rest 45-60 seconds   Metcon “Desire” For max reps:5 Minutes of Burpee Box Jump-Overs (24″/20″)  Read More

    Metcon Every 90 seconds, for 30 minutes (4 sets):Station 1 – 20/15 Calories of RowingStation 2 – 15 Burpee Box Jump-Overs (24″/20″)Station 3 – 300 Meter RunStation 4 – 20 Single-Arm DB Snatches (50/35 lbs – 10 each side)Station 5 – 20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each...Read More

  Metcon Three rounds for time of:800 Meter Run30 Chest-to-Bar Pull-Ups15 Hang Squat Cleans (135/95 lbs)  Read More

  5k Run (Time) OR 5k Row (Time)    Read More

  Weightlifting Front Squat (3) *Set 1 – 3 reps @ 65%*Set 2 – 2 reps @ 75%*Set 3 – 1 reps @ 80%*Set 4 – 3 reps @ 85%*Set 5 – 2 rep @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 3 reps @ as heavy as possibleRest 2 minutes between sets....Read More

    Metcon Three sets for max reps of:45 seconds of Rowing for CaloriesRest 45 seconds45 seconds of Strict Handstand Push-UpsRest 45 seconds45 seconds of Double-UndersRest 45 seconds45 seconds of Strict Supinated-Grip Pull-UpsRest 45 seconds     Complete as many rounds and reps as possible in 10 minutes of:10 Push Presses (135/95 lbs)10 Burpees Over...Read More

  Weightlifting Every 2 minutes, for 18 minutes (8 sets): Hang Snatch + Snatch (1) Build over the course of the 8 sets to today’s heavy complex.   Metcon Three rounds for time of:400 Meter Run15 Overhead Squats (135/95 lbs)  Read More