Push Press! Weightlifting Four sets of:Push Press x 6 reps @ 11X1Rest 2 minutes  Metcon Five rounds for time of:Run 300 Meters6 Ground to Overhead (155/105 lbs) *Alternative – Double Dumbbell Ground to OverheadRead more

Back Squats! Weightlifting Five sets of:Back Squat x 5 reps @ 30X1Rest 30 secondsSingle-Arm Dumbbell Row x 10 reps @ 2020Rest 30 seconds Metcon Complete as many rounds and reps as possible in 10 minutes of:Deadlift x 1 repHang Power Clean x 1 repFront Squat x 1 repPush Press x 1 rep(You must perform 5 burpees any time the weight settles on the ground. Loading: 115/75 lbs) *Alternatives – Dumbbells Read more

AMRAP! Metcon Complete as many rounds and reps as possible in 10 minutes of:Row 200 Meters20 Dumbbell Thrusters (50/35 lbs) Rest 5 minutes Complete as many rounds and reps as possible in 10 minutes of:Row 400 Meters 30 Double-Unders10 Slamballs (30/20 lbs) Rest 5 minutes Complete as many rounds and reps as possible in 10 minutes of:Row 600 Meters 20 Box Jump Overs (24″/20″)10 Ring DipsRead more

Deadlifts! Weightlifting Five Sets of:  Deadlift x 5 reps @ 2011*Use Hex Bars for Deadlifts Today Rest 3 minutes – Increase the deadlift load each set Metcon Against a 2-minute running clock, complete as many rounds and reps as possible of:10 Goblet Alternating Reverse Lunges (24/16 kgs)10 Kettlebell Swings (24/16 kgs) Rest 2 minutes between sets, and complete a total of 4 sets for max reps.Read more

Pull-Ups and L-Sits! Weightlifting Five sets of:Weighted Pull-Up x 3 reps @ 21X0Rest 60 seconds L-Sit x 30-45 seconds (accumulated)Rest 60 seconds Metcon Five rounds for time of:Run 400 Meters10 Toes to Bar20 Push-UpsRead more