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 rounds for time of: 10 Dumbbell Renegade Rows (50/35 lbs) (Left Row + Push Up + Right Row + Push up=1) 40 Kettlebell Swings (24/16 kg)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 Barbell Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.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