Weightlifting Every 3 minutes, for 21 minutes (7 Sets) Bench Press 5 sets: x 3 reps Suggested loads per set (by %): 70, 75, 80, 85, 90+ then… 2 sets: x Max Reps @ -10 to 15 lbs off today’s last set Metcon Five rounds for time of: 200 Meter Run 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) RX+ (70/50#)  Read more

Metcon In teams of two, with only one partner working at a time, complete 3 rounds each for time of: 50 Wall Ball Shots (20/14 lbs) Weightlifting Bulgarian Split Squat (8 reps each leg @ 3111) Rest while partner works Single Arm Dumbbell Row (8 reps each arm @ 2111 ) Rest while partner work  Read more

Weightlifting For the following 17 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every minute, on the minute, for 5 minutes: High Hang Clean x 1 rep @ 50-65% of 1-RM Clean Rest 60 seconds, and then… Every 60 seconds, for 4 minutes (4 sets): Hang Clean x 1 rep @ 65-80% of 1-RM Clean Rest 60 seconds, and then… Every 2 mins, for 6 minutes (3 sets): Clean x 1 rep @ 80+% of 1-RM Clean Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Ground to Overhead (115/75 lbs) 10 Ring Dips  Read more

Gymnastics Every 90 Seconds, for 9 minutes (3 sets of each): Station 1 – Ring Muscle Ups  (2-5 reps) Pause at Receiving and Pause at Full Extension (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Station 2- Handstand Walk (10 meters) Metcon Three rounds for time of: 30/20 Calories of Rowing 15 Chest-to-Bar Pull-Ups 10 Strict Handstand Push-Ups  Read more

Weightlifting Three Sets of: Back Squat ( 8 reps) Rest 3 minutes Select a weight that will make your final 2 reps of each set extremely difficult. Metcon For time: 400 Meter Run 40 Box Jumps (24″/20″) 40 Toes to Bar 40 Push-ups 400 Meter Run  Read more