Gymnastics Every 2 minutes, for 12 minutes (3 sets of each): Station 1 – Ring Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps Station 2 – Handstand Walk x 10 meters – Metcon Three rounds for time of: Run 400 Meters 10 Strict Handstand Push-Ups 15 Chest-to-Bar Pull-Ups 20 Alternating Pistols – Accessory 3 Sets: L-Sit Hold – 60 secondsRead more

Weightlifting Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift-Offs + Power Clean A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean. – Metcon For time: Row 1000 Meters 60 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg) 120 Double-UndersRead more

– Weightlifting Every minute, on the minute, for 8 minutes: Shoulder Press (1 rep) Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95 Then rest two minutes before starting… Every 2 minutes, for 6 minutes (3 sets) of: Strict Shoulder Press x 1 rep – Metcon Complete as many rounds and reps as possible in 2 minutes of: 6 Push Presses (135/95 lbs) 12 Ring Dips Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work. Pick up where you left off. – Every minute, on the minute, for 6 minutes: Minute 1 – 8-10 Supine Ring Rows @ 2111 Minute 2 – 45 Second Prone Plank HoldRead more

One of the best halloween classes we had!! – Weightlifting Every two minutes, for 12 minutes (6 sets): Back Squat Set 1 – 5 reps @ 55% Set 2 – 5 reps @ 65% Set 3 – 3 reps @ 75% Set 4 – 2 reps @ 85% Set 5 – 2 reps @ 90% Set 6 – 1 rep @ 95%Then rest two minutes before starting… Every 3 minutes, for 6 minutes (2 sets) of: Back Squat x 1 rep @ 101-105% of previously tested 1-RM – Metcon Complete as many rounds and reps as possible in 15 minutes of: 30 Wall Ball Shots (20/14 lbs) (RX+ Raise your height 12ft/10ft) 30 Pull-Ups 30 Kettlebell Swings (24/16 kg)Read more

Metcon In teams of two, each member must complete the following for time: Row 1000 Meters 15 Burpee Box Jump-Overs (24″/20″) 30 Pull-Ups 60 Kettlebell Swings (32/24 kg) Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then… Metcon (Time) In teams of two, each member must complete the following for time: Run 800 Meters 15 Burpee Box Jump-Overs (24″/20″) 30 Pull-Ups 60 Kettlebell Swings (32/24 kg) Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.Read more