[photo] Weightlifting In 15 minutes build to today’s 1-RM Tempo Front Squat @ 32X1 Followed by… One set of: Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat (perform these without any tempo prescription) Metcon For time: 50/40 Calories of Rowing 50 Wall Ball Shots (20/14 lbs) 50/40 Calories of Rowing 50 Wall Ball Shots (20/14 lbs)Read more

Bulgarian Split Squats! Weightlifting Every 2:30 minutes, for 15 minutes (6 sets):  Bulgarian Split Squat x 6 Reps Ea. @20X1 (Dumbbells) Build to today’s heavy 6 reps at tempo Metcon For time: 800 Meter Run 40 Power Cleans (135/95 lbs) 800 Meter RunRead more

Sometimes you have to take a phone call and row! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving *Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk *Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk Every 2 minutes, for 12 minutes (6 sets): Push Press x 3 reps @20X1 *Build to a heavy triple by the last set Metcon Complete as many rounds and reps as possible in 9 minutes of: 6 Strict Handstand Push-Ups 9 Shoulder to Overhead (135/95 lbs) 12 Toes to BarRead more

Deadlifts! Weightlifting Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 75% *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% Rest as needed Metcon Three rounds for time of: 80 Double-Unders 40 Kettlebell Swings (32/24 kg) 20 Alternating Reverse Lunges with KB Goblet Hold (32/24 kg)Read more

Strict Press! Weightlifting Strict Press  *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 75% *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% Rest as needed  Metcon “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-Ups 10 Push-Ups 15 Air SquatsRead more