NO YOGA TODAY – Metcon In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 40 Double Dumbbell Deadlifts (20 each – 75/50 lbs) 30 Pull-Ups (15 each) Partners must run together, and may only start deadlifts once both members are back at the dumbbells.Read more

Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Front Squat (2) *Set 1 – 75% *Set 2 – 80% *Set 3 – 85% *Set 4 – 87-90% *Set 5 – 90% or more Metcon Complete rounds of 21, 15 and 9 reps for time of: Thrusters (115/75 lbs) Toes to Bar Box Jump-Overs (24″/20″)Read more

Weightlifting Every two minutes, for 8 minutes (4 sets) of: Shoulder Press (3-4) Push Press (3-4) Metcon For time: 40/30 Calories of Rowing 40 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach) Compare results to January 25, 2018.Read more

Metcon 5k Run (Time) OR 5k Row (Time) Preference is that you run outside. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity. Compare results to May 26, 2018.Read more

Weightlifting Six sets of: Overhead Squat (3) Rest 2 minutes Start around 70% of your 1-RM and build in load over the course of the 6 sets. Metcon For time: Run 1200 Meters 20 Squat Snatches (135/95 lbs)Read more