Metcon Rounds of 15, 12 and 9 reps for time of: 135/95 lb Thrusters Burpees Last time performed 7.12.19 and 2.8.18 Weightlifting Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 30 secondsRead more

Weightlifting Five sets of: Snatch x 1.1.1 (rest 5 seconds between singles) Rest 2 minutes between sets Metcon In teams of two, partners alternate complete rounds until they have finished 5 sets each of: 5 Overhead Squats* 10 Kettlebell Swings (32/24 kg) 20 Double-Unders *For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. Read more

Metcon Every 10 minutes, for 30 minutes (3 sets) for times: 400m Run 12 Strict Handstand Push-Ups 50 Mountain Climbers  20 Weighted Cossack Squats (24/16 kg) 400 Meter RunRead more

Weightlifting Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps – Heavier than your first set of 6 *Set 5 – 4 – Heavier than your first set of 4 *Set 6 – 2 reps– Heavier than your first set of 2  Metcon Three rounds for time of: 20 Pull-Ups 40 Kettlebell Swings (24/16 kg)Read more

Weightlifting Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps @ 21X1 Use approximately 70% 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 Two rounds for time of: 400m Run 20 Single-Arm Dumbbell Push Press* (50/35 lbs) 15 Toes to Bar 10 Burpees *For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.Read more