Metcon Every 10 minutes, for 40 minutes (4 sets) for times:500 Meter Run800 Meter Run50 Double-Unders Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.Read more

Weightlifting In 15 minutes build to today’s 1-RM Dead-Stop Front Squat Dead-Stop Front Squat (1 Rep) Metcon Fran Sandwich For time:800 Meter Runimmediately followed by…Rounds of 21, 15 and 9 reps of:Thrusters (95/65 lbs)Pull-Upsimmediately followed by…800 Meter RunRead more

Weightlifting Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift-Offs + Power Clean  Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean. OR Strict Press (2 reps ) *Build to a heavy double by the last set Metcon For time:50/40 Calories of Rowing25 Ground to Overhead (135/95 lbs)Read more

Weightlifting Take 20 minutes to build to today’s 1-RM Bench Press Bench Press (1 Rep) Metcon Complete as many rounds and reps as possible in 10 minutes of:5 Strict Handstand Push-Ups10 Ring Dips15 Push-Ups30 Double-UndersRead more

Capoot (Time) For Time:100 push-upsRun 800 meters75 push-upsRun 1,200 meters50 push-upsRun 1,600 meters25 push-upsRun 2,000 meters OR Annie (Time)50-40-30-20-10 Double-unders Sit-ups OR Complete as many rounds and reps as possible in 7 minutes of:Three rounds for time of:20 Dumbbell Snatches15 V-UpsRest 3 minutes Complete as many rounds and reps as possible in 7 minutes of:Three rounds for time of:20 Cossack Squats10 Box Jump OversRest 3 minutes Complete as many rounds and reps as possible in 7 minutes of:Three rounds for time of:20 Weighted Step Ups10 Ring DipsRead more