Metcon Your team of 5 will head out for a 1 mile ruck (2x800m or 4x400m)Person 1 – Carries the 50# Slamball (groups can modify if needed)Person 2 – Carries the 45# plate (groups can modify if needed)Person 3 – Carries 2 kettlebells – farmers carryPerson 4 – Carries Person 5** If absolutely opposed to carrying each other – then P4 must change to 1 heavy awkward Dumbbell.Teams can switch objects as needed throughout the mile, but someone must be carrying each item (including the person) at all times.Once Finished: work to complete the below reps as a team (break up reps however they want. Only allow 1 abmat, 1 rower per team. All 3 movements are allowed to be completed at the same time (AKA 3 people can be working at one time but only one person per movement).150 Cal Row250 Sit ups300 Air SquatsRead more

  Weightlifting Back Squat (6) *Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 85%*Set 4 – 2 reps @ 90%*Set 5 – 1 rep @ 95%*Set 6 – 6 reps @ 80-85%Rest 2 minutes between sets.   Metcon Complete as many rounds and reps as possible in 12 minutes of:12 Thrusters (95/65 lbs) 12 Toes to Bar12 Box Jumps (24″/20″)  Read more

  Weightlifting Every two minutes, for 16 minutes (8 sets): Power Clean + Jerk (1) Build to today’s heavy.   Metcon “Grace” For Time:  30 Clean and Jerks, 135# / 95#Read more

  Metcon Every 6 minutes, for 30 minutes (5 sets) for times:600 Meter Run20 Wall Ball Shots (20/14 lbs)10 Bar Muscle-Ups Please note times for each of the five sets.Read more

  Weightlifting Five sets of: Deadlift (5 reps @ 21X1) Rest 2-3 minutesKeep all sets above 75% of your 1-RM.   Metcon Five rounds for time of:400 Meter Run40 Double-Unders10 Deadlifts (225/155 lbs)Read more