Weightlifting Six sets of: Hang Power Clean + Power Clean Rest two minutes Metcon (Time) Three rounds for time of: 400 Meter Run 12 Alternating Dumbbell Squat Snatches (50/35 lbs)Read More

No Trail Run Tonight as most attendees will be at the Ragnar Trail Snowmass Tonight/Tomorrow. – Metcon (Time) For time: Run 800 Meters immediately followed by…Three rounds of: 10 Shoulder to Overhead (155/105 lbs) 20 Box Jumps (24″/20″) 30 Slamballs (30/20lb) immediately followed by… Run 800 Meters Accessory Work Medball Jackknife 3 Sets – 20...Read More

Weightlifting Three sets of: Back Squat (8-10 reps @ 3011) Rest 2 Minutes Weighted Pull-ups (2-3 reps) Rest 2 minutes Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of: 10 Thrusters (95/65 lbs) 10 Pull-UpsRead More

Weightlifting Four sets of: Deadlift (4-6 reps @ 3111) (open hands at the bottom of the deadlift (reset), then close them and lift again) Rest 20 seconds Strict Handstand Push-Up (if you cannot get 8 reps or more, accumulate until you get 8 reps) Rest 2 minutes Metcon (AMRAP – Reps) Three sets for max...Read More

Weightlifting Shoulder Press (20X1) * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM *...Read More

Metcon (Time) For time: 800 Meter Row 800 Meter Run 60 Kettlebell Swings (32/24 kg) 60 Wall Ball Shots (30/20 lbs) 40 Push-ups 40 Sit ups 20 Burpees 20 Single Arm Overhead KB Lunges (32/24 kg)Read More

Metcon (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for times: Run 400 Meters 15 Burpee Box Jump-Overs (24″/20″) 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) Run 400 MetersRead More

Trail run at South Table at 6:00pm, details here! Weightlifting Five sets of: Shoulder Press (2-3 reps) Rest 2-3 Minutes Metcon (Time) In teams of two, partners will alternate to complete 7 rounds each of: 7 Push Press (115/75 lbs) 7 Toes to BarRead More

Weightlifting Five sets of: Snatch (1.1.1) Rest 10 seconds between singles, and 2 minutes between rounds. Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Handstand Push-Ups 10 DB Renegade Rows (50/35lb) 15 Kettlebell Swings (32/24 kg)Read More

Trail Ride today in Evergreen at 6pm, details here. – Weightlifting Four sets of: Front Squat (6-8 reps @ 30X1) Rest 90 seconds Metcon (Time) For time: 500 Meter Row 50 Slamballs (30/20lb) 50 Sit ups 500 Meter Row  Read More