Metcon Every 2 minutes, for 30 minutes (5 sets): Station 1 – 450/350 Meters of Rowing Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg) Station 3 –300 Meter RunRead more

Weightlifting Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 3-5 reps @ 85% Metcon Complete rounds of 15, 12 and 9 reps for time of: Deadlift (1.25 x bodyweight for males/bodyweight for females) Pull-Ups Hand Release Push-UpsRead more

Weightlifting Every 2 minutes, for 12 minutes (6 sets) of: Front Squat (3) *Sets 1-2 – 75-80% *Sets 3-4 – 80-85% *Sets 5-6 – 85% or more Metcon Complete as many rounds and reps as possible in 12 minutes of: 20 Kettlebell Swings (24/16 kg) 30 Air Squats 40 Double-UndersRead more

Metcon “Get A Grip” Teams of two must complete 100 repetitions of the following dumbbell complex: 1 Deadlift 1 Hang Squat Clean 1 Front Squat 1 Push Press(40/25lbs) The Dumbbells (40 lbs for men, 25 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the Dumbbells off must immediately run 300 meters before he or she may receive the weight back from his or her partner.Read more

OPEN WORKOUT 19.4 Metcon 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period OR – Complete normal class programming (see below) Weightlifting Every 90 seconds, for 18 minutes (3 sets of each): Single-Leg Deadlifts  (8-10 @ 3011 ) Left Leg Single-Leg Deadlifts  (8-10 @ 3011) Right Leg Banded Glute Bridges (6-8 @ 20X1) Prone Shoulder Swimmers (10) Metcon Against a 3 minute running clock, complete as many rounds and reps as possible of: 10 Hand Release Push-Ups 20 Sit-Ups 30 Air Squats Rest 3 minutes between sets, and pick up the next set where you left off. Complete for Four sets.Read more