Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Bench Press (3 reps @ 21X1) Rest 45-60 seconds   Metcon “Desire” For max reps:5 Minutes of Burpee Box Jump-Overs (24″/20″)  Read more

    Metcon Every 90 seconds, for 30 minutes (4 sets):Station 1 – 20/15 Calories of RowingStation 2 – 15 Burpee Box Jump-Overs (24″/20″)Station 3 – 300 Meter RunStation 4 – 20 Single-Arm DB Snatches (50/35 lbs – 10 each side)Station 5 – 20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)   Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.Read more

  Metcon Three rounds for time of:800 Meter Run30 Chest-to-Bar Pull-Ups15 Hang Squat Cleans (135/95 lbs)  Read more

  5k Run (Time) OR 5k Row (Time)    Read more

  Weightlifting Front Squat (3) *Set 1 – 3 reps @ 65%*Set 2 – 2 reps @ 75%*Set 3 – 1 reps @ 80%*Set 4 – 3 reps @ 85%*Set 5 – 2 rep @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 3 reps @ as heavy as possibleRest 2 minutes between sets.   Metcon For time:30 Dumbbell Thrusters (50/35 lb DBs)30 Alternating Reverse Lunges with DB Farmer’s Carry20 Dumbbell Thrusters20 Alternating Reverse Lunges with DB Farmer’s Carry10 Dumbbell Thrusters10 Alternating Reverse Lunges with DB Farmer’s Carry  Read more