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 Cleans 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 Handstand Hold) Metcon Complete rounds of 21, 15 and 9 reps for time of:Thrusters (135/95 lbs)Pull-UpsBurpees Over the BarbellRead 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 rack position (female 53# kb’s) 5 burpees EMOM Example: every minute you must start with 5 burpees, then perform as many lunges as possible in the remainder of the minute. Once next minute commences, perform 5 burpees again and repeat until all 100 lunges are completed. Read more