Weightlifting Deadlift (6) *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 65% *Set 4 – 8 reps @ 70% *Set 5 – 6 reps @ 80% Rest 2-3 minutes between sets Metcon In teams of four, complete as many rounds and reps as possible in 18 minutes of: 200 Meter Run 20 Walking Lunges with 32/24 kg Kettlebells Two people will be working at a time the other 2 resting – move through the workout in order, like conga style. Example P1 runs, and then moves to the lunges as partner 2 starts running. When partner 1 is done with the lunges and P2 is done with the run p3 starts running while partner 2 starts lunging, so on and so forth.Read more

Gymnastics Every 90 seconds for 12 minutes (4 sets of each): a) 60 seconds of Strict Pull-Ups b) 20-45 seconds of Handstand Hold Metcon Three rounds for time of: 30/20 Calories of Rowing 20 Abmat Sit-Ups 10 Strict Handstand Push-UpsRead more

Weightlifting Every 2 minutes, for 14 minutes (7 sets): Power Clean + Jerk  (2) Build over the sets to establish a 2-RM power clean & jerk. Metcon Complete as many rounds and reps as possible in 9 minutes of: 3 Burpees Over the Barbell (lateral) 3 Ground to Overhead (155/105 lbs) 6 Burpees Over the Barbell 6 Ground to Overhead 9 Burpees Over the Barbell 9 Ground to Overhead 12 Burpees Over the Barbell 12 Ground to Overhead and so on….Read more

Weightlifting Take 20 minutes to build to today’s 1-RM Front Squat Metcon Three rounds for time of: Run 400 Meters 8 Front Squats Barbell comes from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.Read more

Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press (3) Keep all sets above 80% of your 1-RM. These should be heavy by set 3. Metcon Every 6 minutes, for 18 minutes (3 sets): Row 500 Meters 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 35/20 Hand Release Push-UpsRead more