Bench Press! Weightlifting Five sets of:Bench Press x 5 reps @ 20X1Rest 2 minutes between sets and use that time to work mobility and prepare for part B. Metcon Four rounds for time of:10 Ring Dips20 Toes to Bar30 Double-UndersRead More

Deadlifts! Weightlifting Four sets of:Deadlift x 6 reps @ 21X1 (remove hands from bar to reset each deadlift)Rest 30 secondsStrict Handstand Push-Ups x 12 reps (consecutive or accumulated)Rest 30 Seconds  Metcon In teams of two, partners alternate rounds to complete five each of:5 Hang Power Cleans (155/105 lbs)100 Meter Run *Alternative – Dumbbell Hang Power...Read More

Gymnastics Skills! Gymnastics Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Arch to Hollow Rolls x 20 reps(alternate from holding hollow body to a superman without your hands or feet touching the floor) Station 2 – Cossack Squats x 20 reps  Station 3 –Handstand Walking x 45 seconds(OR 45 second Nose-to-Wall...Read More

Back Squats! Weightlifting Four sets of:Back Squat x 5 reps @ 30X1Rest 60 secondsStrict Supinated Grip Pull-ups @ 21X0 x Max RepsRest 60 seconds Metcon Five rounds for time of:12 Push Press (95/65 lbs)12 Kettlebell Swings (32/24 kg) Read More

Super Charged Sunday! Metcon Every Minute on the Minute, for 30 Minutes: Station 1 – 5-10 Pullups  Station 2 – 10-20 Push Ups  Station 3 – 15-30 Air Squats  *Murph Prep Double Grace 5-15 minutes For Time 60 Clean-and-Jerks (135/95 lb) Double KB Lunge “Kalsu” 100 walking lunges with two 71# kb’s in the front...Read More

Teams of Two! Metcon In teams of two for time, with only one partner working at a time, complete: 100 Burpees 100 Slamballs (30/20lbs) 100 Box Jump Overs (24/20”) Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position for the reps to count towards their total....Read More

Power Clean & Jerks or Push Presses!? Weightlifting Take 20 minutes to build to today’s 1-RM Power Clean & Jerk Or  Take 20 minutes to build to today’s 1-RM Push Press Metcon For time: Run 800 Meters 30 Ground to Overhead (135/95 lbs) Run 800 Meters *Alternative – 60 Alternating Dumbbell Snatch Read More

Handstand walks! Weightlifting Every 2 minutes, for 16 minutes (4 sets each): Station 1: Single Leg Dumbbell Romanian Deadlifts x 8 reps Ea.Station 2: Handstand Walk x 10 meters(or handstand hold x 45 seconds) Metcon Three rounds for max reps/calories: 60 seconds of Rowing (for Calories) Rest 60 seconds 60 seconds of Ring Dips Rest...Read More

Back Squats! Weightlifting Four sets of: Back Squat x 8 reps @ 31X1 Rest 30 Seconds Weighted Strict Pull-Ups x 5 reps @ 21X0 Rest 30 Seconds Metcon Four rounds for time of: 60 Double-Unders 30 Wall Ball Shots (20/14 lbs) 15 Pull-UpsRead More

Have you seen the sign up?? Metcon Every 3 minutes, for 36 minutes (3 rounds of each), of: Station 1 – 50/35 Calories of Rowing Station 2 – 50 Double-Unders + 15 Strict Handstand Push-Ups Station 3 – Run 400 Meters Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)Read More