How do you recover?? Metcon Complete as many rounds and reps as possible in 8 minutes of: 15 Calories of Rowing 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Presses Rest 2 minutes, and when the running clock reaches 10:00… Complete as many rounds and reps as possible in 8 minutes of: 15 Calories of Rowing 5 Dumbbell Devil’s Presses Rest 2 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 8 minutes of: 15 Calories of Rowing 12 Front-Racked Dumbbell Lunges 9 Dumbbell Push PressesRead more

Back Squats! Weightlifting In 20 minutes, build to a 3-RM Back Squat Metcon For time: 1,000 Meter Row 150 Air Squats 1,000 Meter RowRead more

Grab your running shoes! Metcon Five rounds for time of:100 Double Unders20 Slamballs (30/20lbs)20 Box Jumps (24″/20″ – step-down from top)10 Strict Pull-UpsRead more

Snatches! Weightlifting Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Snatch from 2″ Below the Knee (pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee) OR Weightlifting Every 90 seconds, for 15 minutes (10 sets): Bulgarian Split Squat x 3 Reps Ea. @40×1 Metcon Every 10 minutes, for 20 minutes (2 sets) for times: 1000 Meter Row 15 Bar-Facing Burpees 15 Power Snatches (135/95 lbs) *Or 30 Alternating Dumbbell Snatch Read more

Bench Press! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Bench Press x 8 reps @ 65-70% Metcon Five rounds for time: 200 Meter Run  12 Toes to Bar 12 Stationary or Ring Dips @ 1111 12 Push-UpsRead more