Metcon (AMRAP – Reps) Four sets for max reps against a 4-minute running clock, complete: Row 500 Meters Double-Unders x Max Reps Rest 4 minutes between rounds.Read More

MTB Ride Tomorrow details here! – Weightlifting Four sets of: Back Squat (4-6 Reps) Rest 3 Minutes Metcon  In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of: 10 Burpee Box Jump-Overs (24″/20″) 10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)Read More

Weightlifting Four sets of: Shoulder Press (5 Reps) Rest 60 Seconds… Toes-To-Bar (10 Reps) (use this as a skill session and try to establish good rhythm) Rest 60 Seconds Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead More

Metcon (AMRAP – Reps) Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14lb) 60 seconds of Wall Ball Sit ups (20/14lb) 60 seconds of Box Jump-Overs (24″/20″) 60 seconds of Slamballs (30/20lb) 60 seconds of Double-Unders Rest 60 secondsRead More

Metcon Perform 4 sets against a 5-minute running clock, for max reps of: Metcon (AMRAP – Reps) Row 500 Meters immediately followed by as many rounds and reps as possible of… 10 Kettlebell Swings (24/16 kg) 10 Push-Ups Rest 5 minutes between sets. Partner A will race through 5 minutes, then rest while Partner B...Read More

Trail Run at 6pm at Mt. Falcon, details here! – Weightlifting Three sets of: Barbell Front Rack Alternating Reverse Lunges  (10 reps each leg @ 20X1) Rest 90 Seconds Weighted Pull-ups Rest 90 Seconds Metcon (Time) Three rounds for time of: 10 Thrusters (135/95 lbs) 20 Pull-Ups 400 Meter RunRead More

Weightlifting Push Press *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 2 reps *Set 4 – 1 rep *Set 5 – 1 rep *Set 6 – 1 rep Rest 2 minutes between sets and use that time to prep for the conditioning workout Metcon (Time) Three rounds for time of:...Read More

MTB ride in Evergreen tomorrow at 6pm, details here! – Weightlifting Every 90 seconds, for 18 minutes (12 sets): Hang Snatch Build as you go, but make sure the focus is on proper technique and mechanics as you build. Metcon  Every minute, on the minute, for 10 minutes, complete: 5 Burpee Box Jump-Overs (24″/20″) 5...Read More

Weightlifting Three sets of: Back Squat (6-8 reps @ 30X1) Rest 90 seconds Single Arm Dumbell Press (8-10 reps each arm @ 2111) Rest 90 Seconds Metcon Four sets of 3- minute sprints of: “Mary” 5 Strict Handstand Push-Ups 10 Alternating Pistols 15 Pull-Ups Perform as many rounds as possible in 3 minutes, then rest...Read More

Metcon (Time) In teams of three, complete the following for time: 1200 Meter Relay Run 120 Double-Unders 90 Single arm DB Hang Power clean  (50/35lb)  * 45 reps arm/90 total for whole team 60 Box Step-Overs with Dumbbells (50/35lb) 1200 Meter Relay Run 120 Double-Unders 90  Single arm DB Hang Power clean  (50/35lb)  * 45...Read More