Weightlifting Five Sets Of: Unsupported Seated Strict Press (4 Reps ) (Build to today’s 4-RM) Rest 2-3 minutes – Metcon Complete as many rounds and reps as possible in 8 minutes of: 30 Double-Unders 20 Push-Ups 10 Ring Dips  Read more

Weightlifting Three sets of: Deadlift (4-5  Reps) Immediately followed by: Kettlebell Swing (10-15 Reps) (choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes) Rest 2 Minutes – Metcon Three sets for times of: 400 Meter Run 5 Thrusters (155/105 lbs) 10 Burpees Over the Barbell Rest 3 minutesRead more

Metcon Three rounds for time: Metcon (Time) Partner A Runs 500 Meters… While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the remainder of Partner A’s run immediately followed by…Partner B Runs 500 Meters… While Partner A performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the remainder of Partner B’s run immediately followed by… Both Partners A and B complete 100 Double Unders One full round requires that both partners run 500 meters, perform 100-feet of lunges, and complete 100 Double Unders. Complete a total of 3 rounds, such that each partner runs 1500 meters, lunges 300-feet, and completes 300 double unders.Read more

Weightlifting 5 Sets of: Back Squat (2-3 Reps) (goal is to find a 3-RM during these five sets) Rest 3 minutes Metcon (Time) In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of: 15 Wall Ball Shots (20/14 lbs) 10 Toes to Bar 5 Burpee Box Jump-Overs (24″/20″)Read more

Back to Evergreen to escape the heat! This week we’ll be running Three Sisters Loop.  Directions to the parking lot we will meet at can be found here. Meet at 6:00pm.Read more