[photo] Weightlifting In 15 minutes build to today’s 1-RM Tempo Front Squat @ 32X1 Followed by… One set of: Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat (perform these without any tempo prescription) Metcon For time: 50/40 Calories of Rowing 50 Wall Ball Shots (20/14 lbs) 50/40 Calories of Rowing 50 Wall...Read More

Bulgarian Split Squats! Weightlifting Every 2:30 minutes, for 15 minutes (6 sets):  Bulgarian Split Squat x 6 Reps Ea. @20X1 (Dumbbells) Build to today’s heavy 6 reps at tempo Metcon For time: 800 Meter Run 40 Power Cleans (135/95 lbs) 800 Meter RunRead More

Sometimes you have to take a phone call and row! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving *Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk *Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk Every 2...Read More

Deadlifts! Weightlifting Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 75% *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% Rest as needed Metcon Three rounds for time of: 80...Read More

Strict Press! Weightlifting Strict Press  *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 75% *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% Rest as needed  Metcon “Cindy” Complete as many...Read More

Super Charged Sunday! Metcon Holleyman30 rounds for time of: 5 wall-ball shots3 handstand push-ups1 power clean ♀ 14-lb. ball, 155-lb. clean♂ 20-lb. ball, 225-lb. clean OR  Annie  50-40-30-20-10 Reps For Time Double-Unders Sit-Ups OR Complete as many rounds and reps as possible in 40 minutes of: 800 Meter Run 20 Dumbbell Push Presses 20 Strict...Read More

For Times! Metcon With a continuous running clock, perform the following for times: 0:00 – 1000 Meter Row 5:00 – 75 Dumbbell Shoulder to Overhead (40/25 lbs) 10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups 15:00 – 75 Dumbbell Thrusters (40/25 lbs) 20:00 – 75 Box Jump-Overs (24″/20″) 25:00 – 800 Meter RunRead More

Rowing! Metcon Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 40 Push-Ups 20 Kettlebell Swings (24/16 kg)Read More

Pause Front Squats! Weightlifting In 15 minutes build to today’s 3-RM… Pause Front Squat @ 33X1 Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position. Metcon “Charley Horse” For time: 75/50 Calories of Rowing  25 Front Squats (175/115 lbs) 25 Burpee Box Jump-Overs (24″/20″)Read More

Cleans or Kettlebell Swings?? Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Clean Lift-Off + Clean  OR  Every 2 minutes, for 16 minutes (8 sets) of: 10 Heavy Russian Kettlebell Swings + 5 Tall Box Jumps  Metcon Option 1 Complete rounds of 9, 7 and 5 reps for time of: 205/145 lb Clean...Read More