Metcon (AMRAP – Reps) Four sets for max reps against a 4-minute running clock, complete: Row 500 Meters Double-Unders x Max Reps Rest 4 minutes between rounds.Read more

MTB Ride Tomorrow details here! – Weightlifting Four sets of: Back Squat (4-6 Reps) Rest 3 Minutes Metcon  In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of: 10 Burpee Box Jump-Overs (24″/20″) 10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)Read more

Weightlifting Four sets of: Shoulder Press (5 Reps) Rest 60 Seconds… Toes-To-Bar (10 Reps) (use this as a skill session and try to establish good rhythm) Rest 60 Seconds Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead more

Metcon (AMRAP – Reps) Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14lb) 60 seconds of Wall Ball Sit ups (20/14lb) 60 seconds of Box Jump-Overs (24″/20″) 60 seconds of Slamballs (30/20lb) 60 seconds of Double-Unders Rest 60 secondsRead more

Metcon Perform 4 sets against a 5-minute running clock, for max reps of: Metcon (AMRAP – Reps) Row 500 Meters immediately followed by as many rounds and reps as possible of… 10 Kettlebell Swings (24/16 kg) 10 Push-Ups Rest 5 minutes between sets. Partner A will race through 5 minutes, then rest while Partner B races through 5 minutes – alternating back and forth for 40 minutes until each partner has completed four sets.Read more