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. Designated resting positions: Burpees – Wall Sit Slamballs – Dead hang from rig Box Jump Overs – PlankRead 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 60 seconds 60 seconds of Burpee Box Jump-Overs (24″/20″) Rest 60 secondsRead 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