Weightlifting Every 3 minutes, for 15 minutes (5 sets): Front Squat (2) @ 90% or more of 1-RM   Metcon Complete as many rounds and reps as possible in 5 minutes:10 Box Jump-Overs (24″/20″)12 Wall Ball Shots (20/14 lbs)   Rest 3 minutes, and then…   Complete as many rounds and reps as possible in...Read More

  Weightlifting Three sets of: Dumbbell Shoulder Press (8 reps @ 2111 each arm) Rest 30 seconds Supine Ring Rows (8-10 reps @ 2111) Rest 30 seconds Dumbbell Skull Crushers  (10-12 reps @ 2011) Rest 30 seconds Strict Toes-To-Bar (6-8 reps @ 2110) Rest 30 seconds Metcon Four rounds for time of:50 Double-Unders30 Kettlebell Swings...Read More

  Weightlifting For each – Every 2 minutes, for 6 minutes (3 sets): High-Hang Snatch (1 rep @ 55-65%) Hang Snatch (1 rep @ 65-75%) 2″ Below the Knee Snatch (1 rep @ 75-80%) Snatch (1 rep @ 85-90%)   Metcon Complete as many rounds and reps as possible in 6 minutes of:6 Power Snatches...Read More

Metcon Every 6 minutes, for 30 minutes (5 sets):25/18 Calories of Rowing15 Burpee Box Jumps (24″/20″)200 Meter Run20 Single-Arm DB Overhead Walking Lunges (50/35 lbs)Read More

  NO YOGA TODAY   Metcon In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:50 Air Squats40 Kettlebell Swings30 Dumbbell Shoulder to Overhead (40/25 lbs)20 Burpees10 Strict Pull-Ups   Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A...Read More

Weightlifting For each – Every two minutes, for 6 minutes (3 sets): 2 Clean Lift-Offs + Power Clean @ 60-70% of 1-RM Clean 1 Clean Lift-Off + Clean @ 70-80% of 1-RM Clean Clean @ 80-90% of 1-RM Clean   Metcon Five rounds for time of:3 Power Cleans (155/105 lbs)6 Front Squats (155/105 lbs)12 Alternating Front-Racked Reverse...Read More

  Weightlifting Take 12 minutes to build to 90-95% of your 1-RM Bench Press(Then strip weight to 80%) When the running clock reaches 15:00, perform…Every 90 Seconds, for 6 minutes (2 sets) of: Bench Press (8) Bent Over Row (8)   Metcon Complete as many rounds and reps as possible in 9 minutes of:6 Strict Handstand...Read More

Weightlifting Every 3 minutes, for 12 minutes (4 sets): Back Squat (6) Goal is to make all four sets heavy. The first set should be achievable; by the second set the 5th and 6th reps should be a grind; in set 3 your chances of making the 6th rep should be 50/50, and the fourth...Read More

  Gymnastics Every 2:30 minutes, for 15 minutes (3 sets each) of: Ring Muscle-Ups or Muscle-Up Transisitons (4-8) Handstand Walk or Hold (1) 50-75 foot Walk or 45-90 seconds of Holds   Metcon Two rounds for time of:25/20 Calories of Rowing800 Meter Run20 Pull-Ups Time cap = 12 minutes   Accessory Work L-Sit (120 seconds)...Read More

Weightlifting Deadlift (6) *Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 10 reps @ 70%*Set 4 – 8 reps @ 75%*Set 5 – 6 reps @ 80%Rest 2-3 minutes between sets.   Metcon Five rounds for time of:24 Kettlebell Swings (32/24 kg)12 Alternating Reverse Lunges with...Read More