Long one today! – Metcon Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters Run 400 Meters 12 Burpee Box Jump-Overs (24″/20″) 12 Toes to Bar 12 Strict Handstand Push-UpsRead more

Tim and Kat working through Sunday’s partner carries! – Weightlifting Every 2 minutes, for 16 minutes (8 sets): Power Clean (1.1.1) Rest 10 seconds between singles – Metcon Two sets for times of: 30/20 Calorie Row 60 Kettlebell Swings (24/16 kg) 60 Goblet Squats (24/16 kg) Rest the same length of time the first set took you – 1:1 Work:Rest Ratio *8 minute time cap will be utilized for each roundRead more

Kat and Tim working through the last Sunday’s partner workout! – 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 4 minutes of: 10 Push Press (115/75 lbs) 10 Chest-to-Bar Pull-Ups Rest 4 minutes, and when the running clock reaches 8:00… Complete as many rounds and reps as possible in 4 minutes of: 10 Ring Dips 10 BurpeesRead more

Happy Monday! Time to squat. – Weightlifting Every 2 Minutes, for 10 Minutes (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 @ 75-80% Set 5 – 2 reps @ 80-85% Immediately followed by… Every two minutes, for 4 minutes (2 sets): Back Squat x 10 reps @ 70-75%  – Metcon In teams of two, complete four rounds each of: Row 500 Meters 50-Foot Walking Lunges with KB Farmer’s Carry (24/16 kg KBs) 50 Double-Unders 50-Foot Walking Lunges with KB Farmer’s Carry – Oblique Challenge: Day 8 Rest DayRead more

Metcon  Sunday FUNday! Oh baby!! Your team of 5 will head out for a 1 mile ruck (2x800m or 4x400m) Person 1 – Carries the 50# Slamball (groups can modify if needed) Person 2 – Carries the 45# plate (groups can modify if needed) Person 3 – Carries 2 kettlebells – farmers carry Person 4 – Carries Person 5 ** If they are absolutely opposed to carrying each other – then P4 must change to 1 heavy awkward Dumbbell Teams can switch objects as needed throughout the mile, but someone must be carrying each item (including the person) at all times. Metcon (No Measure) Once Finished: work to complete the below reps as a team (break up reps however they want. Only allow 1 ab mat, 1 rower per team.  All 3 movements are allowed to be completed at the same time (AKA 3 people can be working at one...Read more