Metcon In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:20 Calories of Rowing20 Dumbbell Front Squats (50/35 lb DBs)20 Dumbbell Box Step-Overs (50/35 lbs to 24″/20″ Box)20 Dumbbell Push Press (50/35 lb DBs)200 Meter Run   Partners will alternate movements, so Partner A performs 20 Calories of biking, Partner B performs Thrusters, Partner A performs Step-Overs…and so on.Read more

    Weightlifting Pause Deadlift  (5-6 reps ) Pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift. Rest 60 seconds L-Sit (30-45 seconds ) Rest 60 seconds   Metcon Three rounds for time of:50 Double-Unders10 Power Cleans (135/95 lbs)Read more

    Weightlifting Every 3 minutes, for 15 minutes (5 sets): Shoulder Press (2-4 reps @ 20X1) If you achieve 4 successful reps, increase the load in the next set.   Metcon For time:50 Calories of Rowing40 Single-Arm Dumbbell Push Press*30 Toes to Bar20 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, 10 Left, 10 Right.Read more

  Metcon Complete as many rounds and reps as possible in 30 minutes of:400 Meter Run10 Pull-Ups20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg KBs)40 Air Squats   Trail Run Tuesday Elk Meadow Loop tomorrow!  Meet here at 6pm.Read more

      Weightlifting For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you buildinto heavy loading for your full cleans from the floor.Every 90 seconds, for 6 minutes (4 sets of each): High-Hang Snatch (2 reps @ 50-65%) Hang Snatch (1 rep @ 65-80%) Snatch (1 rep @ 80+% of)   Metcon Every 5 minutes, for 15 minutes (3 sets), for times:Row 500 Meters25 Kettlebell Swings (32/24 kg)10 Strict Handstand Push-UpsRead more