Weightlifting Deadlift *Set 1 – 8 reps @ 50%*Set 2 – 6 reps @ 60%*Set 3 – 4 reps @ 70%*Sets 4-6 – 3 reps @ 80%Rest as needed Metcon Every 4 minutes, for 20 minutes (5 sets) for times:500 Meter Row20 Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg KBs)Read more

Weightlifting (Either/Or for strength) Every 90 seconds, for 15 minutes (10 sets): Snatch (1.1 reps @ 80-90% of 1-RM Snatch) (pause 5-10 seconds between singles) OR Front Squat (2 reps @13X1 ) *Build to 2 heavy pause Front Squats by the last set Metcon Five rounds for time of:6 Overhead Squats*12 Burpee Box Jump-Overs (24″/20″)30 Double-Unders*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken. If you have poor thoracic or overhead mobility, please do front squats instead.Read more

Metcon Baseline (Time) 500m Row40 Air Squats30 Sit-Ups20 Hand-Release Push-Ups10 Pull-Ups Weightlifting Every 90 Seconds for 16 minutes, 4 sets of: Station 1 – Toes to Bar (Strict or Kipping)Station 2 – Rope Climbs (Legless = RX+)Station 3 – Handstand Push Ups (Strict or Kipping)Station 4 – Rest Today’s goal is to work on these three skill movements for 16 minutes. Focus is on improving on and practicing to perfect form, mechanics, and strength.Read more

Metcon Tommy V 21 Thrusters, 115#12 Rope Climbs, 15′15 Thrusters, 115#9 Rope Climbs, 15′9 Thrusters, 115#6 Rope Climbs, 15′ In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008To learn more about Tommy V click here OR Metcon Ellen 3 rounds for time of: 20 burpees21 dumbbell snatches12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBsTo learn more about Ellen click here OR Metcon Five rounds for time of:30 Air Squats25 Mountain Climbers Ea.20 Kettlebell Swings (24/16 kg)15 Single Arm Kettlebell Rows  (24/16 kg)10 Hand Release Push Ups5 Ab Wheel Roll Outs Rest 2 minutes between RoundsRead more

Metcon Every minute, on the minute, for 30 minutes (5 sets):Minute 1 – 60 seconds of Double UndersMinute 2 – 45 seconds of Dumbbell Devil’s Presses (50/35 lbs)Minute 3 – 30 seconds of Strict Handstand Push-UpsMinute 4 – 60 seconds of RowingMinute 5 – 45 seconds of V-UpsMinute 6 – 30 seconds of Dumbbell Push Presses (50/35 lbs)Read more