Gymnastics Every 90 seconds for 12 minutes (4 sets of each): a) 60 seconds of Strict Pull-Ups b) 20-45 seconds of Handstand Hold Metcon Three rounds for time of: 30/20 Calories of Rowing 20 Abmat Sit-Ups 10 Strict Handstand Push-UpsRead More

Weightlifting Every 2 minutes, for 14 minutes (7 sets): Power Clean + Jerk  (2) Build over the sets to establish a 2-RM power clean & jerk. Metcon Complete as many rounds and reps as possible in 9 minutes of: 3 Burpees Over the Barbell (lateral) 3 Ground to Overhead (155/105 lbs) 6 Burpees Over the...Read More

Weightlifting Take 20 minutes to build to today’s 1-RM Front Squat Metcon Three rounds for time of: Run 400 Meters 8 Front Squats Barbell comes from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.Read More

Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press (3) Keep all sets above 80% of your 1-RM. These should be heavy by set 3. Metcon Every 6 minutes, for 18 minutes (3 sets): Row 500 Meters 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 35/20 Hand Release Push-UpsRead More

NO YOGA TODAY – Metcon In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 40 Double Dumbbell Deadlifts (20 each – 75/50 lbs) 30 Pull-Ups (15 each) Partners must run together, and may only start deadlifts once both members are back at the dumbbells.Read More

Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Front Squat (2) *Set 1 – 75% *Set 2 – 80% *Set 3 – 85% *Set 4 – 87-90% *Set 5 – 90% or more Metcon Complete rounds of 21, 15 and 9 reps for time of: Thrusters (115/75 lbs) Toes to Bar Box Jump-Overs...Read More

Weightlifting Every two minutes, for 8 minutes (4 sets) of: Shoulder Press (3-4) Push Press (3-4) Metcon For time: 40/30 Calories of Rowing 40 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach) Compare results to January 25, 2018.Read More

Metcon 5k Run (Time) OR 5k Row (Time) Preference is that you run outside. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity. Compare results to May 26, 2018.Read More

Weightlifting Six sets of: Overhead Squat (3) Rest 2 minutes Start around 70% of your 1-RM and build in load over the course of the 6 sets. Metcon For time: Run 1200 Meters 20 Squat Snatches (135/95 lbs)Read More

Metcon (Time) For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders Compare results to October 24, 2018 Weightlifting Every minute, on the minute, for 10 minutes (2 sets of each): Supine Ring Rows...Read More