Snatches! Weightlifting Every 3 minutes, for 18 minutes (6 sets):Snatch Balance + 2 Overhead Squats Build to today’s heaviest snatch balance + 2 overhead squats. OR Every 3 minutes, for 18 minutes (6 sets):Snatch Grip Deadlift x 3 Reps @31X1 Metcon For time: Run 600 Meters 12 Power Snatches (115/75 lbs)12 Box Jumps (28″/24″)9 Power Snatches (115/75 lbs)9 Box Jumps (28″/24″)6 Power Snatches (115/75 lbs)6 Box Jumps (28″/24″)*Alternative: 24/18/12 Alternating Dumbbell Snatch Read more

Back Squats! Weightlifting Take 10 minutes to build to 85% of your 1-RM Back Squat Then 10 Minutes – Three sets of:Back Squat x 3 reps @ 85% of your 1-RMRest 30 secondsDumbbell Death March x 10 Reps @20X1Rest 30 seconds Metcon For time:Row 1000 Metersfollowed immediately by . . .Three rounds of:30 Double-Unders20 Kettlebell Swings (32/24 kg)10 Strict Handstand Push-Ups Time cap = 15 minutesRead more

Push Press! Weightlifting Every 3 minutes, for 15 minutes (5 sets):Push Press x 5 reps Goal is to establish today’s 5-RM. Metcon Every minute, on the minute, for 16 minutes (8 sets):Station 1 – 10 BurpeesStation 2 – 10 Box Jump Overs (24/20”)Read more

Dumbbells! Weightlifting Three sets of:Front-Racked Alternating Reverse Kettlebell Lunge x 10 reps each leg @ 2011Rest 30 secondsTurkish Get-Up x 2 reps each armRest 30 secondsProne Plank x 60 secondsRest 30 seconds Metcon Complete as many rounds and reps as possible in 5 minutes of:Dumbbell Weighted Burpees x 3 repsDumbbell Alternating Plank Rows x 5 reps (Left Row + Right Row =1)Dumbbell Front Squats x 7 reps *Choose a weight that challenges you, but each movement stays unbrokenRead more

Bench Press! Weightlifting Every 3 minutes, for 18 minutes (6 sets):Bench Press*Set 1 – 3 reps @ 75%*Set 2 – 2 reps @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 1 rep @ 90-94%*Set 5 – 1 rep @ 95-99%*Set 6 – 1 rep @ 101% or more Metcon Three rounds for max reps of:60 seconds of Rowing for CaloriesRest 30 seconds60 seconds of Dumbbell Floor Press (50/35lbs)Rest 30 seconds60 seconds of Strict Pull-UpsRest 30 secondsRead more