Weightlifting Every two minutes for 12 minutes (3 sets each) of:  Station 1 – 8-10 Bent Over Barbell Row @21X1 Station 2 – 20 Weighted Cossack Squats  Metcon Three rounds for time of: 30 Wall Ball Shots (20/14 lbs) 20 Box Jumps (24″/20″ – step-down from top) 10 Dumbbell Renegade Rows (50/35 lbs) (Push-Up, Row Left, Push-Up, Row Right = 1 rep)Read more

Weightlifting Every 90 seconds, for 12 minutes (8 sets): Bench Press x 2 reps @ 21X1 Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.  Metcon Complete as many rounds and reps as possible in 14 minutes of: 40 Double-Unders 20 Single-Arm Dumbbell Push Presses* (50/35 lbs) 10 Strict Pull-UpsRead more

Weightlifting Back Squat * Set 1 – 4 reps @ 75% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90-95% * Set 5 – Max Reps @ 80% Rest 3 minutes between sets. Metcon Five sets for max calories/reps of: 30 seconds of Rowing  30 seconds of Thrusters (75/55 lbs) Rest 2 minutes Please note your calories plus reps achieved in each of the five sets.Read more

Weightlifting Every 2:30, for 15 minutes (6 sets) of: Snatch x 1.1 (rest 5-7 seconds between singles) Suggested loading per set (by %): 70, 75, 80, 85, 88, 90 Metcon Every 10 minutes, for 20 minutes (2 sets) for times: 1000 Meter Row 15 Bar-Facing Burpees 15 Power Snatches (135/95 lbs)Read more

Metcon In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of: 5 Strict Pull-Ups 10 Hand Release Push-Ups 20 Air Squats *Every 6 rounds (3 each teammate), teams must run 400 meters. NO YOGA TONIGHTRead more