Deadlifts! Weightlifting Five sets of: Deadlift x 3 reps @ 2011 *Use Hex Bars for Deadlifts Today Rest 3 minutes – Increase the deadlift load each set Metcon Against a 3-minute running clock, perform the following:Row 250 Meters10 Hex Bar Deadlift (225/155 lbs) Burpees in the remaining time Rest 2 minutes between sets and complete a total of four sets. Score = Burpees Read more

Strict Press! Weightlifting Every 2 minutes, for 16 minutes (8 sets):Strict Press x 3 reps @ 20X1 If you achieve 3 successful reps, increase the load in the next set. Metcon Complete as many rounds and reps as possible in 12 minutes of:6 Strict Handstand Push-Ups9 Ring Dips12 Toes to BarRead more

Back Squats! Weightlifting Take 10 minutes to build to 85% of your 1-RM Back Squat Then…Every 2 minutes, for 10 minutes (5 sets):Back Squat x 2 reps @30X1 Metcon Three sets for times of:300 Meter Run20 Wallballs (20/14 lbs)10 Box Jump Overs (24”/20”) Rest 2 minutesRead more

Super Charged Sunday! Metcon Lyla For Time, 10-1: Muscle-Ups Bodyweight Clean-and-Jerks Randy  75/55# Power snatch, 75 reps for time.  Every 3 minutes, for 15 minutes (5 sets) for times of: 10 Alternating V-Ups (Ea.) 20 Dumbbell Hang Power Clean and Jerk (50/35 lbs) 40 Mountain Climbers (Ea.) Immediately into… Every 3 minutes, for 15 minutes (5 sets) for times of: 15 Devils Press (50/35lbs) 30 Ab Mat Sit Ups  50 Double UndersRead more

Teams of Two! Metcon In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 30 minutes of:100 Double-Unders80 Kettlebell Swings (24/16 kgs)60 Wall Ball Shots (20/14 lbs)40 Burpees20 Toes to BarRead more