Teams of Two! Metcon In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories of Rowing 12 Dumbbell Deadlifts  9 Dumbbell Hang Power Cleans 6 Dumbbell Shoulder to Overhead  You don’t have to perform this with a partner. If you don’t have a partner, simply use a 1:1 work:rest ratio.Read more

Back Squats! Weightlifting Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 8 reps @ 75% *Set 5 – 8 reps @ 75% *Set 6 – 8 rep @ 75% Rest 2-3 minutes between sets. Metcon Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Rowing 15 Bar-Facing Burpees 12 Front Squats (135/95 lbs) 9 Strict Pull-Ups 6 Handstand Push-UpsRead more

Max Reps! Metcon Against a 3-minute clock… Row 500 Meters Max Reps of Toes to Bar Rest 60 seconds, and then… Against a 3-minute clock… Run 400 Meters Max Reps of Box Jump Overs  Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.Read more

Do you have a CFG Hat yet?? Weightlifting Three sets of: 1-1-2 Dumbbell Bench Press x 8-10 reps Rest 60 seconds  Banded Overhead Triceps Extension x 30 reps Rest 60 seconds Bent Over Dumbbell Row x 6 reps @ 21X0 Rest 60 seconds Metcon Complete as many rounds and reps as possible in 12 minutes of: 300/250 Meter Row 20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB) 20 Box Step-Ups with DB Goblet Hold (20″; 50/35 lb DB)Read more

Cleans! Weightlifting Take 15 minutes to build to a heavy Power Clean or Clean x 2 reps Rest 2-3 minutes between sets  Or Front Squat ( 2 Reps @30X1 ) Metcon Ten rounds for time of: 5 Hang Power Clean (115/75 lbs) 30 Double UndersRead more