Shoulder Press! Weightlifting Six sets of:Shoulder Press x 2 reps @ 20X1Rest 2 minutes Metcon Complete as many rounds and reps as possible in 8 minutes of:10 Pull-Ups15 Thrusters (95/65 lbs)30 Double-UndersRead more

Cleans or Split Squats!? Weightlifting Every 90 seconds, for 18 minutes (6 sets of each):Station 1 – Hang Power Clean + Power Clean  OR Bulgarian Split Squats x 6 reps Each legStation 2 – Banded Overhead Tricep Extensions x 20 reps @ 1111 Metcon Against a 3-minute running clock, complete as many rounds through the following ladder:Hang Power Clean + 1 Front SquatHang Power Clean + 2 Front SquatsHang Power Clean + 3 Front SquatsRest 3 minutes between sets, and complete a total of three sets – each round you start back over at hang power clean + 1 FS(Recommended weights – 175/115 lbs) *Alternative – Dumbbell variationRead more

Super Charged Sunday! Metcon Ten Rounds for time of:  200 Meter Run  5 Strict Pullups  10 Hand Release Push Ups  15 Air Squats  *Murph Prep Lane 5 Rounds for Max Reps Hang Power Snatches (3/4 Bodyweight) Handstand Push-Ups Rest as needed between rounds. Tom  AMRAP in 25 minutes 7 Muscle-Ups 11 Thrusters (155/105 lb) 14 Toes-to-BarRead more

Teams of Four! Metcon In teams of four, complete as many reps as possible of the following circuit in 30 minutes:400 Meter RunBox Jump OversBurpee Pull-UpsWall Walks Each team member will start on a different movement and may not rotate to the next movement until their running teammate returns.Read more

Lunges! Weightlifting Every 3 minutes, for 12 minutes (4 sets):20 Walking Lunges with Dumbbells or Kettlebells Go as heavy as possible each set. Metcon Tabata Row for CaloriesRest 60 secondsTabata Wall Ball ShotsRest 60 secondsTabata BurpeesRest 60 secondsTabata Hollow Holds Two sets of:Reverse Snow Angels x 10 reps @ 2121Rest 30 secondsSingle-Leg Glute Dumbbell Bridges x 10 reps each side @20X2Rest 30 secondsRead more