Super Charged Sunday! Metcon Holleyman30 rounds for time of: 5 wall-ball shots3 handstand push-ups1 power clean ♀ 14-lb. ball, 155-lb. clean♂ 20-lb. ball, 225-lb. clean OR  Annie  50-40-30-20-10 Reps For Time Double-Unders Sit-Ups OR Complete as many rounds and reps as possible in 40 minutes of: 800 Meter Run 20 Dumbbell Push Presses 20 Strict Pull-Ups  20 Dumbbell Floor Press  *Rest 90 seconds between rounds Read more

For Times! Metcon With a continuous running clock, perform the following for times: 0:00 – 1000 Meter Row 5:00 – 75 Dumbbell Shoulder to Overhead (40/25 lbs) 10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups 15:00 – 75 Dumbbell Thrusters (40/25 lbs) 20:00 – 75 Box Jump-Overs (24″/20″) 25:00 – 800 Meter RunRead more

Rowing! Metcon Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 40 Push-Ups 20 Kettlebell Swings (24/16 kg)Read more

Pause Front Squats! Weightlifting In 15 minutes build to today’s 3-RM… Pause Front Squat @ 33X1 Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position. Metcon “Charley Horse” For time: 75/50 Calories of Rowing  25 Front Squats (175/115 lbs) 25 Burpee Box Jump-Overs (24″/20″)Read more

Cleans or Kettlebell Swings?? Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Clean Lift-Off + Clean  OR  Every 2 minutes, for 16 minutes (8 sets) of: 10 Heavy Russian Kettlebell Swings + 5 Tall Box Jumps  Metcon Option 1 Complete rounds of 9, 7 and 5 reps for time of: 205/145 lb Clean (power or full) Ring Muscle-Up (or Bar Muscle Up) OR… Option 2 For time: 15 Power Cleans (155/105 lbs) 30 Ring Dips 10 Power Cleans 20 Ring Dips 5 Power Cleans 10 Ring DipsRead more