Weightlifting Bench Press (1) Take 20 minutes to build to today’s 1-RM Bench Press   Metcon Complete as many rounds and reps as possible in 10 minutes of:5 Strict Handstand Push-Ups10 Ring Dips15 Hand Release Push-Ups100m Sprint Trail Run – Canceled due to weather and/or muddy trailsRead more

A. Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 6 reps @ 75% *Set 4 – 8 reps @ 80% *Set 5 – 6 reps @ 85% *Set 6 – 4 reps @ 95% Rest 2-3 minutes between sets. B. For time: 1200m Run 100 Double-Unders 50 Alternating Dumbbell Snatches (50/35 lb DBs)Read more

NO YOGA ON SUNDAY!!   Metcon In teams of three, complete three rounds each of:350 Meter Row(rest station)20 Dumbbell Hang Cleans (50/35 lbs)(rest station)20 Pull-Ups(rest station)   Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.Read more

  Metcon Every 5 minutes, for 30 minutes (6 sets) for times:10 Strict Pull-Ups15 Toes to Bar20 Hand Release Push-Ups25 Wall Ball Shots (20/14 lbs)   Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistencyacross the six sets, and lower total times – the sum of your six sets times.Read more

  Metcon In teams of two, alternating full rounds, complete five rounds each of:10 Power Cleans (115/75 lbs)15 Shoulder to Overhead (115/75 lbs)20 Alternating Reverse Lunges (115/75 lbs)   Gymnastics Every 90 seconds, for 12 minutes (2 sets of each):Station 1 – 60 seconds of Reverse Snow AngelsStation 2 – 60 seconds of Side-Plank Hold (Left Side)Station 3 – 60 seconds of Band Pull-ApartsStation 4 – 60 seconds of Side-Plank Hold (Right Side) Mountain Bike Ride Three Sisters!!  Meet HERE at 6:00pm and we will do about an 8-10 mile ride. There will be no coach (Greg) on this ride so if you want to do it text Greg(720-312-6987) so he can coordinate who is going and who to look for.Read more