Bulgarian Split Squats! Weightlifting Five sets of:  Bulgarian Split Squats x 6 Reps Each @20X1 Immediately into… Side Plank Hold (30 Seconds Each) Metcon 5 Rounds for time of: 15 Wallballs (20/14 lbs) 10 Pull-UpsRead more

“Baddest/Daddest Man on the Planet!”- Greg Metcon Wodapalooza- Celebrate 10  5 Rounds of: 15 HSPU 5 Overhead Squats (205, 125lb) Right into, 5 Rounds of: 5 Ring Muscle Ups 15 Overhead Squats (115, 80lb) “Glen”  30 Clean & Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees Three sets for max reps of:  60 seconds of Wallballs   Rest 30 seconds  60 seconds of Toes to Bar   Rest 30 seconds  60 seconds of Hand Release Push Ups   Rest 30 seconds  60 seconds of Box Jump Overs   Rest 30 seconds   60 seconds of V-Ups  Rest 30 seconds   60 seconds of Wall Climbs   Rest 30 seconds  Read more

Running! Metcon For time: 800 Meter Run Immediately followed by… Eight rounds of: 4 Power Cleans (135/95 lbs) 6 Alternating Reverse Lunges (135/95 lbs) 8 Shoulder to Overhead (135/95 lbs) Immediately followed by… 800 Meter RunRead more

Strict Press! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Strict Press *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80-83% *Sets 5-6 – 2 reps @ 85-88% Metcon Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of: 3 Dumbbell Beast-Makers (50/35 lbs) 6 Strict Pull-Ups 9 Box Jumps (24/20”) *Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to OverheadRead more

“All the glitters is not gold” -Shakespeare Metcon Complete as many rounds and reps as possible in 30 minutes of: 500 Meter Row 40 Double-Unders 30 Burpees Over Rower 20 Dumbbell Thrusters (40/25 lbs) 10 Strict Knees to ElbowsRead more