Weightlifting Four sets of: Deadlift (4-6 reps @ 3111) (open hands at the bottom of the deadlift (reset), then close them and lift again) Rest 20 seconds Strict Handstand Push-Up (if you cannot get 8 reps or more, accumulate until you get 8 reps) Rest 2 minutes Metcon (AMRAP – Reps) Three sets for max reps of: 45 seconds of Kettlebell Swings (32/24 kg) 15 seconds Rest 45 seconds of Burpees 15 seconds Rest 45 seconds of DB Push Press (50/35 lbs) 15 seconds or RestRead more

Weightlifting Shoulder Press (20X1) * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight Rest 2 minutes between sets Metcon (Time) For time: 1000 Meter Row 100 Wall Ball Shots (20/14 lbs) 800 Meter RunRead more

Metcon (Time) For time: 800 Meter Row 800 Meter Run 60 Kettlebell Swings (32/24 kg) 60 Wall Ball Shots (30/20 lbs) 40 Push-ups 40 Sit ups 20 Burpees 20 Single Arm Overhead KB Lunges (32/24 kg)Read more

Metcon (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for times: Run 400 Meters 15 Burpee Box Jump-Overs (24″/20″) 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) Run 400 MetersRead more

Tomorrow we will be running South Table Mountain.  There are a lot of options in terms of distances so we will just meet at the Trailhead at 6:00pm and go from there. You can park at the business parking lot across the street located here.  Read more