Weightlifting Bench Press ( 4-6 reps @ 20X1) Every 2 minutes, for 10 minutes (5 sets). Followed by… Bench Press (Max Reps @ 90% of today’s heaviest set) Every 3 minutes, for 6 minutes (2 sets). Metcon Metcon (No Measure) Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – 18/12 Calories of Rowing Minute 2 – 12-15 Toes to Bar Minute 3 – 10-12 Stationary or Ring Dips @ 1111 Minute 4 – 12-15 Hand Release Push-Ups Minute 5 – Rest  Read more

CFG Fight Gone Wrong 3 Rounds 1:00min Max Rep Push-press, 75#(55#) 1:00min Max Rep Box Jump, 20″ 1:00min Max Rep Sit-Ups 1:00min Max Rep Wall Ball, 20#(14#) 1:00min Max Calorie Row 1:00min Rest  Read more

Weightlifting For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. High-Hang Snatch (2 reps @ 50-65% of 1-RM Snatch) EMOM for 6 minutes (6 sets). Rest 60 Seconds then… Hang Snatch (1 rep @ 65-80% of 1-RM Snatch) EMOM for 4 Minutes (4 Sets). Rest 60 seconds, and then… Snatch ( 1 rep @ 80+% of 1-RM Snatch) Every 2 Mins for 6 Mins (3 sets). Metcon  Every 4 minutes, for 12 minutes (3 sets), for times: Row 300/250 Meters 20 Kettlebell Swings (32/24 kg) 6 Strict Handstand Push-Ups  Read more

Happy Monday!! Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Weightlifting Bulgarian Split Squat (20 reps each leg @ 1010) Rest 60 seconds Single Arm Dumbbell Row (8 reps @ 2110) Rest 60 seconds  Read more

Metcon In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 75 Double Unders Station 2 – 30/20 Hand Release Push-Ups Station 3 – 20 Dumbbell Push Press Station 4 – 25/15 Calories of Rowing Station 5 – Rest  Read more