Teams of Two! Metcon “Beach Muscles” In teams of two, with only one partner working at a time, complete the following for time: 1600 Meter Relay Run (alternating 400 meters) Immediately followed by… 20 rounds (partners alternating full rounds) of… 4 Strict Supinated-Grip Pull-Ups 8 Ring Dips 12 Push-Ups 16 Air Squats Immediately followed by… 1600 Meter Relay Run (alternating 400 meters)Read more

Baseline! Metcon Baseline  500 Meter Row 40 Air Squats 30 Ab Mat Sit ups  20 Hand Release Push Ups  10 Pull-Ups Weightlifting Five Sets of: Dumbbell Glute Bridge x 20 Reps  Rest 30 Seconds  Single Leg Glute Bridge Hold x Max Effort Rest 30 Seconds Hollow Body Hold x 30 seconds  Rest 30 Seconds Read more

Deadlifts! Weightlifting Four sets of: Deadlift x 5 reps @ 70% of 1-RM Deadlift (open your hands and reset at the bottom of every rep) Rest as needed Metcon For time: 1000 Meter Row 30 Power Cleans (135/95 lbs) 15 Bar Muscle-Ups *Substitution for PC = Dumbbell Power Cleans Read more

Bench Press! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Bench Press x 5 reps @ 75-80% Metcon For time: 800 Meter Run 40 Strict Handstand Push-Ups 40 Slamballs (30/20 lbs) 800 Meter RunRead more

Front Squats! Weightlifting Five sets of: Front Squat x 2 reps Rest as needed Build over the course of the five sets to today’s heavy double. Metcon For time: 75 Wall Ball Shots (20/14 lbs) 50 Toes to Bar 50 Wall Ball Shots 25 Toes to Bar 25 Wall Ball ShotsRead more