Deadlifts! Weightlifting Six sets of: Deadlift *Set 1 – 6 reps – 75%  *Set 2 – 4 reps – 80% *Set 3 – 2 reps – 85%  *Set 4 – 6 reps – 80% *Set 5 – 4 reps – 85% *Set 6 – 2 reps – 90%  Rest 2 minutes between sets. Metcon Three...Read More

Do you like our new clips?? Metcon Candy  5 Rounds for Time 20 Pull-Ups 40 Push-Ups 60 Air Squats *Murph Prep* “Jack” AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in) AMRAP 12 Minutes: 1, 2, 3, 4, 5… Deadlifts (225# / 155#) Burpees over...Read More

Burpees! Metcon Every 12 minutes, for 36 minutes (3 sets) for times: Row 500 Meters 20 Burpees   30 Walking Lunges with Farmer’s Carry (24/16 kg) Run 600 MetersRead More

Gymnastics! Gymnastics Every 2 minutes, for 16 minutes (4 sets):Station 1: Ring or Bar Muscle-Ups x Max Reps in 45 seconds(or sets of: 3 Strict Pull up + 3 Strict Dips)Station 2: Handstand Walk x 10 meters (or handstand hold x 45 seconds) Metcon Five rounds for time of:20 Alternating Dumbbell Snatch (50/35 lbs)50 Double-UndersRead More

Tempo Front Squats! Weightlifting Six sets of:1 Tempo Front Squat 20X1 + 1 Front Squat  Rest 2 minutes  Metcon Against a 3-minute running clock, complete:400 Meter RunWall Ball Shots x Max repsRest 3 minutes, Repeat for a total of three sets.Read More

Bench Press! Weightlifting Three sets of:Bench Press x 6 reps @ 20X1Rest 30 secondsSingle Arm Kettlebell Row x 20 reps @ 10X0Rest 30 seconds Metcon Four rounds for time of:Row 500 Meters20 Slamballs (30/20lbs)10 Toes to BarRead More

AMRAP! Metcon Complete as many rounds and reps as possible in 8 minutes of:8 Strict Handstand Push-Ups8 Strict Supinated-Grip Pull-Ups Rest 4 minutes, and then… Complete as many rounds and reps as possible in 6 minutes of:15 Ring Dips15 Box Jump-Overs (20″) Rest 4 minutes, and then… Complete as many calories as possible in 4...Read More

Hang Cleans or Deadlifts?? Weightlifting Every two minutes, for 16 minutes (8 sets):Hang Clean x 1 rep Build over the course of the 8 sets to today’s 1-RM. Or  Every two minutes, for 16 minutes (8 sets):Deadlift x 2 reps @40X1 Build over the course of the 8 sets Metcon Complete as many rounds and...Read More

Super Charged Sunday! Metcon Gwen 15-12-9 Reps for Load Clean-and-Jerks (unbroken) Rest as needed between sets With a running clock, complete 3 rounds of the Clean-and-Jerks with the prescribed repetitions unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each...Read More

Running! Metcon With a continuous running clock, perform the following:0:00 – 1000 Meter Row5:00 – 75 Shoulder to Overhead (115/75 lbs)10:00 – 50 Deadlifts (115/75 lbs) 15:00 – 75 Wall Ball Shots (20/14 lbs)20:00 – 75 Box Jump Overs (24″/20″)25:00 – 800 Meter RunRead More