Weightlifting Take 15-20 minutes to build to today’s 1-RM Push Press Push Press (1) Metcon Complete as many rounds and reps as possible 3 minutes of: 5 Strict Pull-Ups 10 Russian Kettlebell Swings (32/24 kg) 15 Hand Release Push-Ups Rest 3 minutes, and repeat for a total of 3 working sets.Read more

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Back Squat (1) *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% Metcon Complete as many rounds and reps as possible in 12 minutes of: 20 Walking Lunges 20 Wall Ball Shots (20/14 lbs) 10 Toes to BarRead more

Metcon Objective: Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements. Movements: DB Thrusters (40/25 lb) KB Swings (24/16 kg) Wall Ball (20/14 lb) Box Jumps (24″/20″)Read more

Last week of the OPEN – 19.5! 33-27-21-15-9 reps for time of: 95-lb. thrusters Chest-to-bar pull-ups Time cap: 20 minutes Or – you can choose to follow normal class programming below:  Weightlifting Four sets of: Dumbbell Strict Press (6-8 @ 20X1) Rest 60 seconds Plank Hold  (60 seconds) Rest 60 seconds Metcon Five rounds for time of: 5 Dumbbell Complexes* (50/35#) 25 Ab Mat Sit-Ups One rep of the Dumbbell Complex =Right Arm Row – Push-Up – Left Arm Row – Push-Up – Jump to standing – Dumbbell Clean -Front Squat x 2 reps – Push Press x 2 repsRead more

Weightlifting Over the course of 20 minutes (10 sets) build to a Heavy Single of: Snatch (1) Suggested loading per set (by %): 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+ Metcon “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read more