Weightlifting Three sets of: Dumbbell Shoulder Press x 8 reps @ 2111 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Dumbbell Skull Crushers x 10-12 reps @ 2011 Rest 45 seconds Strict Toes to Bar x 6-8 reps @ 2110 Rest 45 seconds Metcon Five rounds for time of: 40 Double-Unders 15 Hand Release Push-Ups 10 Strict Pull-UpsRead more

Weightlifting Five sets of: Back Squat x 3 reps @ 85-90% Rest 2 minutes Metcon “Karen” For time: 150 Wall Ball Shots (20/14 lbs) Compare to: 8/1/19Read more

Weightlifting Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Snatch from Mid Patella (pause 2 seconds at mid patella on each of the lift-offs, after the pause on the second lift off, continue into snatch) Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout. Metcon Complete as many rounds and reps as possible in 12 minutes of: 6 Power Snatches (135/95 lbs) 9 Burpees Over the Barbell 12 Toes to BarRead more

Metcon For time: Run 800 Meters immediately followed by… Three rounds of: 4 Muscle-Ups (or 8 Ring Dips) 8 Strict Handstand Push-Ups (or L-Seated DB Presses) 16 Kettlebell Swings (24/16 kg) immediately followed by… Run 800 Meters immediately followed by… Three rounds of: 15 Pull-Ups 30 Push-Ups 45 Air Squats immediately followed by… Run 800 MetersRead more

Metcon Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings (32/24 kg) 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.Read more