Weightlifting Bench Press Set 1 – 5 reps @ 80% of 1-RM Set 2 – 3 reps @ 85% of 1-RM Set 3 – 3 reps @ 90% of 1-RM Set 4 – 2 reps @ 95% of 1-RM Set 5 – 2 reps @ 95% or more of 1-RM Rest 2 minutes between sets and use that time to warm-up for the snatches in the conditioning portion. Metcon Three rounds for time of: 10 Hang Power Snatches (115/75 lbs) 15 Ring Dips  Read more

Weightlifting Five sets of: Back Squat (4-6 reps @ 30X1) Rest 2 minutes between sets and use that time to warm up for power cleans and Thrusters Metcon In teams of two, alternating complete rounds, complete five rounds each for time of: 5 Power Cleans (155/105 lbs) 5 Thrusters (155/105 lbs) 10 Box Jump-Overs (24″/20″)  Read more

Metcon Against a 3 minute running clock, complete as many rounds and reps as possible of: Short Lap (Buy in: round will always start with the run) 30 Anchored Sit-Ups 20 Pull-Ups 10 Strict Handstand Push-Ups Rest 3 minutes between sets, and after the short lap run – pick up the next set where you left off. Complete a total of five sets.  Read more

Weightlifting Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch Snatch (1RM) Metcon Every minute, on the minute, for 20 minutes, perform: 3 Snatches 6 Burpees Score the total amount (in lbs) successfully snatched during the workout. You choose the weight you’d like to use. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.  Read more

Metcon Your team of 5 will head out for a 1 mile ruck (2x800m or 4x400m) Person 1 – Carries the 50# Slamball (groups can modify if needed) Person 2 – Carries the 45# plate (groups can modify if needed) Person 3 – Carries 2 kettlebells – farmers carry Person 4 – Carries Person 5 Teams can switch objects as needed throughout the mile, but someone must be carrying each item (including the person) at all times. Metcon (Time) Once Finished in teams of 3: 150 Cal Row 250 Sit ups 300 Air Squats  Read more