24 Minute EMOM! Metcon Every minute, on the minute, for 24 minutes (4 sets) of: Minute 1 – Bar Muscle-Ups or Strict Pull-Ups  Minute 2 – Strict Handstand Push-Ups  Minute 3 – Rowing for Calories  Minute 4 – Single-Arm Alternating Dumbbell Snatches  Minute 5 – Ring or Stationary Dips  Minute 6 – 40 seconds of Front-Leaning RestRead more

Split Jerks! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving *Sets 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk *Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk *Sets 5-6 = 1 rep @ 92.5% of 1-RM Split Jerk Or Every 2 minutes, for 12 minutes (6 sets): Behind the Neck Press in Split Jerk Position x 2 reps Build over the course of the 6 sets. Metcon For time: 120 Double-Unders 60 Dumbbell Push Presses (50/35 lb DBs) 60 Dumbbell Push-Ups (hands on DB handles) 120 Double-UndersRead more

Front Squats! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Front Squat *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 @ 90+% Metcon For time: 75/50 Calories of Rowing  50 Burpee Box Jump-Overs (24″/20″) 75/50 Calories of RowingRead more

75 Hard Challenge starts Monday! Weightlifting Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, strip barbell and prepare for the workout.  OR  Snatch Grip Deadlift x 2 Reps  Build from approximately 65% to today’s heavy. Metcon Complete as many rounds and reps as possible in 7 minutes of: 7 Power Snatches (135/95 lbs) 14 Toes to BarRead more

Super Charged Sunday! Metcon Manion7 rounds for time of: Run 400 meters29 back squats ♀ 95 lb. ♂ 135 lb. 13-11-9-7-5 Reps for Time Muscle-Ups Squat Snatches (135/95 lb) Time cap: 13 minutes for males, 15 minutes for females In teams of two, partners will alternate movements, for as many rounds and reps as possible in 30 minutes of: 300 Meter Run  40 Ab-Mat Sit Ups 30 Slamballs   20 Box Jump Overs  10 Burpee Pull-UpRead more