Snatches or Deadlifts?? Weightlifting Every 2 minutes, for 16 minutes (8 sets): 2 Snatch Lift-Offs + Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout. Or Every 2 minutes, for 16 minutes (8 set): Deadlift x 3 Reps  (21X1 – Two count lower, reset and release hands at the bottom, explode up, one second pause at top) Metcon “Ingrid” Ten rounds for time of: 3 Snatches (135/95 lbs) 3 Bar-Facing Burpees *Or 6 Alternating Dumbbell Snatches Read more

10 Years and Counting! Metcon Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (20/14 lbs) Please note times for each set. Your goal is to improve consistency across the six sets, and lower total times – the score is the sum of your six sets times.Read more

Super Charged Sunday! Metcon Badger Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Karen  For Time: 150 Wallballs (20/14lbs) Complete as many rounds and reps as possible in 10 minutes of: 10 Ring Dips  15 Weighted Ab-Mat Sit Ups (20/14 lbs) 30 Double-Unders Immediately into…  Complete as many rounds and reps as possible in 10 minutes of: 10 Hand Release Push-Ups 15 No Push Burpees 30 Weighted Russian Twists (20/14 lbs) Rest 2 minutes Read more

Max Reps! Metcon Three sets for max reps: 3 Minutes of Rowing (for calories) 2 Minutes of Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 3 Minutes of Rowing 2 Minutes of Alternating Pistols or Cossack Squats with Goblet Hold (50/35 lbs) Rest 5 minutes* *During the 5-minute rest, athletes must complete a 400 Meter Burden Run with a 20/14 lb Medicine Ball.Read more

Strict Press! Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Strict Press Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 85% Set 5 – 1 rep @ 90% Immediately followed by… Every 2 minutes, for 4 minutes (2 sets) of: Strict Press x 8 reps @ 75% Metcon Complete as many rounds and reps as possible in 12 minutes of: 9 Dumbbell Burpee Deadlifts (50/35 lb DBs) 12 Dumbbell Box Step-Ups (50/35 lbs – 20″) 15 Dumbbell Push Presses (50/35 lbs)Read more