Weightlifting Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – Strict Handstand Push-Ups x 10-15 reps Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111 Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1 – Metcon For Time: 50 Calorie Assault Bike or RowRead more

John grinding through those pistols! – Weightlifting Every 2 Minutes, for 10 Minutes (5 sets): Back Squat Set 1 – 5 reps @ 45-55% Set 2 – 5 reps @ 55-65% Set 3 – 3 reps @ 65-75% Set 4 – 2 reps @ 75-85% Set 5 – 2 reps @ 80-90%Followed by… Every 2 minutes, for 4 minutes (2 sets): Back Squat x 8-10 reps @ 75-80% – Metcon Three rounds for time of: Run 400 Meters 12 Front Squats (185/135 lbs) 12 Toes to BarRead more

Weightlifting Every 2 Minutes, for 20 Minutes (10 sets): High Hang Snatch + Hang Snatch Start around 55% and build – Metcon For time: 30 Burpees Over the Barbell 15 Ground to Overhead (155/105 lbs) 30 Burpees Over the BarbellRead more

Weightlifting 5 Sets of: Unsupported Seated Strict Press (4-5 reps) Rest 2-3 Minutes bewtween sets – Metcon Complete as many rounds and reps as possible in 12 minutes of: 50 Double-Unders 15 Push Press (115/75 lbs) 15 Pull-UpsRead more

We had quite a few people lift at the Front Range meet this weekend! They all did awesome including Kathryn’s 7kg Meet PR in Snatch as well as at 3kg Meet PR in Clean and Jerk for a massive 178kg Total! – Weightlifting Deadlift (Building to Heavy 3 rep) Set 1 – 50% x 8 reps Set 2 – 60% x 6 reps Set 3 – 70% x 4 reps Set 4 – 80% x 3 reps Set 5 – 80% x 3 reps Set 6 – 80% x 3 reps – Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″Read more