Metcon In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:500 Meter Row15 Ring Dips30 Russian Kettlebell Swings60 Double Unders15 Ring Dips30 Russian Kettlebell swings500 Meter RowRead More

  Weightlifting Deadlift (6) *Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 10 reps @ 65%*Set 4 – 8 reps @ 70%*Set 5 – 6 reps @ 80% Metcon In teams of two, alternating full rounds, Complete as many rounds and reps as possible in 20...Read More

  Weightlifting Every 2 minutes, for 12 minutes (6 sets): Strict Press (2) *Set 1 – 5 reps @ 70%*Set 2 – 3 reps @ 75%*Sets 3-4 – 2 reps @ 85-88%*Sets 5-6 – 2 reps @ 90-93% Metcon Two sets for max reps of:90 seconds of Double UndersRest 30 seconds90 seconds of Push Press...Read More

  Metcon Every 8 minutes, for 40 minutes (5 sets) for times:Run 800 Meters15 Box Jump Overs20 Slamballs25 Ab-Mat Sit-UpsRead More

  Weightlifting Every 3 minutes, for 12 minutes (4 sets): Tempo Low-Bar Back Squats (5 reps @ 32X1)   Metcon “Fran on Repeat”Every minute, on the minute, for 5 minutes:12 Thrusters (95/65 lbs)12 Pull-Ups If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you...Read More

  Weightlifting For each – Every 2 minutes, for 6 minutes (3 sets): High-Hang Snatch (2) Hang Snatch (2) 2 Snatch Lift-Offs + Snatch (2)   Metcon For time:800 Meter Run30 Burpees Over the Barbell (lateral)15 Hang Power Snatches (155/105 lbs)Read More

Metcon In teams of two, alternating complete rounds, perform 6 rounds each for time of:400 Meter Run21 Kettlebell Swings (24/16 kg)12 Pull-Ups   If you’re performing this without a partner, rest exactly the same amount of time that it took you to perform the previous round, then start your next.  Read More

Weightlifting Every two minutes, for 20 minutes (10 sets): Power Clean & Jerk + Squat Clean & Jerk  (1) Build to today’s heavy. Metcon Grace  For Time:  30 Clean and Jerks, 135# / 95# Compare your results to April 30, 2018.  Read More

Weightlifting Every 2 minutes, for 12 minutes (6 sets): Bench Press (2) *Set 1 – 5 reps @ 80-85%*Set 2 – 3 reps @ 85-90%*Set 3 – 2 reps @ 90%*Set 4 – 3 reps @ 85-90%*Set 5 – 8 reps @ 75-80%*Set 6 – 8 reps @ 75-80% – Metcon Five rounds for time...Read More

Weightlifting Deadlift (6) *Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 10 reps @ 65%*Set 4 – 8 reps @ 75%*Set 5 – 6 reps @ 80%Rest 2-3 minutes between sets.   Metcon Complete as many rounds and reps as possible in 15 minutes of:60 Double-Unders30...Read More