Metcon Every 8 minutes, for 32 minutes (4 sets) for times: 20/15 Calories of Rowing (or 300m run if nice) 15 Dumbbell Thrusters (40/25 lbs) 15 Toes to Bar 20/15 Calories of Rowing  Read more

Weightlifting Every two minutes, for 20 minutes (10 sets): Hang Snatch + Snatch + Overhead Squat (1 Hang Snatch + 1 Snatch + 2 Overhead Squats ) Build over the course of the 10 sets to today’s heavy. Metcon Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (135/95 lbs) 10 Burpee Box Jump-Overs (24″/20″)  Read more

Weightlifting Three Sets: Back Squat (4 reps) Rest 3 minutes Increase the weight you used on November 9, 2018 by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 1-2 reps of each set extremely difficult. Metcon For time: 50 Wall Ball Shots (20/14 lbs) 100 Double-Unders 40 Wall Ball Shots 80 Double-Unders 30 Wall Ball Shots 60 Double-Unders  Read more

Weightlifting Every three minutes, for 12 minutes (4 sets) Shoulder Press ( 3 reps @ 88-92% of 1-RM) Every two minutes, for 6 minutes (3 sets) Push Press x Max Reps @ same weight as today’s Shoulder Presses Metcon Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 9 Strict Handstand Push-Ups Minute 2 – 12 Chest-to-Bar Pull-Ups Minute 3 – 15 Burpees Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.  Read more

Weightlifting Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Death March x 20 reps Station 2 – Tempo Push-Ups x 12-20 reps @ 1111 Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0 (add weight to the pull-ups if you can do so and still hold the tempo and rep range) Metcon Two sets for times of: Row 750/600 Meters 30 Sit-ups 40 Walking Lunges with Kettlebell or Dumbbell Farmer’s Carry (55/35#) Rest the same length of time the first set took you – 1:1 Work:Rest Ratio  Read more