Super Charged Sunday! Metcon Kalsu  For Time 100 Thrusters (135/95 lb) 5 Burpees to start and at the top of every minute Lynne As Many Repetitions as Possible in 5 Rounds of: Max Bench Press (bodyweight) Max Pull-Ups Inbetweener Complete as many rounds and reps as possible in 30 minutes of: 10 Hand Release Push-Ups 20 Air Squats  30 Alternating Dumbbell Snatch (30/20 lbs) *Max Effort Hollow Hold Read more

Running! Metcon Every 12 minutes, for 36 minutes (3 sets) for times of: 50/35 Calories of Rowing 30 Burpee Box Jump-Overs (24″/20″) 800 Meter Run If you believe this will take you more than 10 minutes to complete a set, please shorten the distance of the run or Row.Read more

Split Jerks! Weightlifting Every 2 minutes, for 14 minutes (7 sets): Split Jerk *Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk *Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk *Set 5 = 1 rep at 95% of 1-RM Split Jerk *Sets 6-7 = 1 rep at 95%+ of 1-RM Split Jerk Or Every 2 minutes, for 14 minutes (7 sets): Push Press x 2 Reps  *Build to a heavy but perfect Double Metcon Three sets for max reps, each against a 3-minute running clock: Row 500 Meters Strict Handstand Push-Ups x Max Reps Rest 3 minutes between sets.Read more

Rowing! Metcon Every minute, on the minute, for 30 minutes (6 sets) for max reps of: Minute 1: 10-12 Calorie Row Minute 2: 50 Double-Unders Minute 3: 15 Toes to Bar Minute 4: 60 seconds of Max Reps Devil’s Press Minute 5: RestRead more

Front Squats! Weightlifting Take 20 minutes to build to a 1-RM Front Squat Suggested sets: *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 1 rep @ 101% *Set 8 – 1 rep @ 101+% Metcon Three rounds for time of: Run 400 Meters 8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)Read more