Weightlifting Four sets of: Back Squat (2-4 reps @ 30X1) How to Spot a Back Squat: https://www.youtube.com/watch?v=AyfCZfcpYtg Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate to complete 5 rounds each of: 20 Kettlebell Swings (32/24 kg) 10 Ring Dips  Read more

Metcon (AMRAP – Reps) Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs) 60 seconds of Rest 60 seconds of Power Cleans (135/95 lbs) 60 seconds of Rest 60 seconds of Box Jumps (24″/20″) 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest  Read more

Weightlifting Five Sets of: Snatch (1.1.1.) (rest 10 seconds between singles) Rest 2-3 minutes between sets – Metcon For time: Row 1000 Meters immediately followed by… Five rounds of: 10 Overhead Squats (115/75 lbs) 15 Pull-Ups  Read more

Weightlifting Bench Press (2-3 reps @ 20X1) Rest 2 minutes Strict Supinated Grip Pull-Ups (3-5 reps @ 21X0) Rest 2 minutes – Metcon (AMRAP – Reps) Against a two-minute running clock, complete the following: 400 Meter Run Push-Ups x Max Reps Rest two minutes between sets, and complete a total of four sets.  Read more

Weightlifting Take 15-20 minutes to build to today’s 1-RM Clean Clean (1-RM ) (or use the time to practice clean technique) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups  Read more