Its Friday!! – Weightlifting Four Sets of: Single Arm Press (dumbbell) (8-10 reps each arm)  – Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Burpees Over the Barbell RX+ (135/95 lbs) – Metcon  Every 90 seconds, for 9 minutes (3 sets of each): Station 1 – Reverse Snow Angels x 20 reps (slow & controlled) Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm – Day 5: Oblique Challenge 12 Woodchoppers 15 Side plank 30 Ankle touches 24 Russian twistsRead more

Rachel getting after some Cleans last week! – Weightlifting Every 2 Minutes, for 24 Minutes ( 4 sets each): Weighted Strict Pull-Ups (As Heavy as possible) Handstand Walk (50-75 feet) L-Sit (60 seconds) – Metcon Against a 4-minute running clock, complete as many rounds and reps as possible of: 10 Pull-Ups RX+ 3 Muscle ups 15 Box Jumps (24″/20″) 20 Push-Ups Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes of work. – Day 3: Oblique Challenge 10 Woodchoppers 10 Side plank 20 Ankle touches 20 Russian twistsRead more

No more Bike Rides for the year!! We will pick back up in Spring! – Weightlifting Take 20-25 Minutes to build to a heavy: Back Squat (1 RM Pause Squat @ 32X0)  – Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups – Day 2: Oblique Challenge 8 Woodchoppers 8 Side plank 16 Ankle touches 16 Russian twistsRead more

Its Monday! Time to get after that Bench! Weightlifting Bench Press (20 Minutes to build to a heavy 2 RM)  – Metcon Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9 Ring Dips 12 Toes to Bar – Day 1 : Oblique Challenge 5 Woodchoppers 5 Side plank 10 Ankle touches 10 Russian twistsRead more

Erins Favorite!! Burpee Buy ins Metcon Teams of two must complete the following for time: 50 Burpee Buy In (this must be completed before anything else) 200 Kettlebell Swings 200 Box Jumps 2000 Meter RowRead more