NO YOGA TODAY Metcon In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 800 Meter Run 80 Walking Lunges with Kettlebell Farmer’s Carry 400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time) 40...Read More

Weightlifting Every 90 seconds, for 12 minutes (8 sets): Hang Clean (1) Star moderate and build to a heavy single – take no more than 5% jumps between sets Metcon For time: Row 1500 Meters 15 Hang Cleans (225/135 lbs) 30 Alternating PistolsRead More

Gymnastics Every 2:30 minutes, for 15 minutes (3 sets each), rotate through the following stations: Rope Climb (4) No more than 4 ascents (Scale to Knotted Ropes OR 4 Sit to Stand Reps) Freestanding Handstand Hold Work (1) Accumulating 1-2 minutes of inverted work Metcon Three rounds for time of: 800 Meter Run 20 Dumbbell...Read More

Metcon Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 10 Double Dumbbell Deadlifts (AHAP) Station 2 – 50 Double Unders Station 3 – 12 Burpee Box Jump-Overs (24″/20″) Station 4 – 200 Meter RunRead More

Weightlifting Take 15-20 minutes to build to today’s 1-RM Push Press Push Press (1) Metcon Complete as many rounds and reps as possible 3 minutes of: 5 Strict Pull-Ups 10 Russian Kettlebell Swings (32/24 kg) 15 Hand Release Push-Ups Rest 3 minutes, and repeat for a total of 3 working sets.Read More

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Back Squat (1) *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @...Read More

Metcon Objective: Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of...Read More

Last week of the OPEN – 19.5! 33-27-21-15-9 reps for time of: 95-lb. thrusters Chest-to-bar pull-ups Time cap: 20 minutes Or – you can choose to follow normal class programming below:  Weightlifting Four sets of: Dumbbell Strict Press (6-8 @ 20X1) Rest 60 seconds Plank Hold  (60 seconds) Rest 60 seconds Metcon Five rounds for...Read More

Weightlifting Over the course of 20 minutes (10 sets) build to a Heavy Single of: Snatch (1) Suggested loading per set (by %): 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+ Metcon “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read More

Metcon Every 2 minutes, for 30 minutes (5 sets): Station 1 – 450/350 Meters of Rowing Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg) Station 3 –300 Meter RunRead More