Bench Press! Weightlifting Three sets of:Bench Press x 6 reps @ 20X1Rest 30 secondsSingle Arm Kettlebell Row x 20 reps @ 10X0Rest 30 seconds Metcon Four rounds for time of:Row 500 Meters20 Slamballs (30/20lbs)10 Toes to BarRead more

AMRAP! Metcon Complete as many rounds and reps as possible in 8 minutes of:8 Strict Handstand Push-Ups8 Strict Supinated-Grip Pull-Ups Rest 4 minutes, and then… Complete as many rounds and reps as possible in 6 minutes of:15 Ring Dips15 Box Jump-Overs (20″) Rest 4 minutes, and then… Complete as many calories as possible in 4 minutes of:Concept 2 Rower Rest 4 minutes, and then… Complete as many reps as possible in 2 minutes of:Weighted Box Step Ups (40/25 lbs – 20″)Read more

Hang Cleans or Deadlifts?? Weightlifting Every two minutes, for 16 minutes (8 sets):Hang Clean x 1 rep Build over the course of the 8 sets to today’s 1-RM. Or  Every two minutes, for 16 minutes (8 sets):Deadlift x 2 reps @40X1 Build over the course of the 8 sets Metcon Complete as many rounds and reps as possible in 5 minutes of:4 Squat Cleans (135/95 lbs)8 Burpees Over the Barbell *Alternative – Deadlifts (225/155lbs)Read more

Super Charged Sunday! Metcon Gwen 15-12-9 Reps for Load Clean-and-Jerks (unbroken) Rest as needed between sets With a running clock, complete 3 rounds of the Clean-and-Jerks with the prescribed repetitions unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets. Scaling Options 12-9-6 Reps for Load or perform with dumbbells  Dork  6 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees Men 1.5-pood kettlebell Women 1-pood kettlebell Complete as many rounds and reps as possible in 40 minutes of:  400 Meter Kettlebell Farmers Carry  30 Weighted Ab Mat Sit-Ups (20/14 lbs) 800 Meter Run  20 Dumbbell Floor Press (50/35lbs)Read more

Running! Metcon With a continuous running clock, perform the following:0:00 – 1000 Meter Row5:00 – 75 Shoulder to Overhead (115/75 lbs)10:00 – 50 Deadlifts (115/75 lbs) 15:00 – 75 Wall Ball Shots (20/14 lbs)20:00 – 75 Box Jump Overs (24″/20″)25:00 – 800 Meter RunRead more