Weightlifting Deadlift *Set 1 – 8 reps @ 50%*Set 2 – 6 reps @ 60%*Set 3 – 4 reps @ 70%*Sets 4-6 – 2 reps @ 75-80%Rest as needed Metcon Complete as many rounds and reps as possible in 10 minutes of:10 Box Jumps (24″/20″ – step down)10 Pull-Ups10 Alternating Reverse Lunges (50/35 lb DBs)Read more

Metcon Every 8 minutes, for 40 minutes (5 sets) for times:500 Meter Row400 Meter Run30 Wall Ball Shots (20/14 lbs)Please note times for each of your five sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.Read more

Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk Split Jerk with a 2 second pause in the dip & 2 second pause in receiving*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk OR Weightlifting Every 2 minutes, for 12 minutes (6 sets): Press in Split (2 reps ) *Build to a heavy double by the last set Metcon Complete as many rounds and reps as possible in 10 minutes of:30 Double-Unders10 Burpees to Target 6″ Above Standing Reach10 Toes to BarRead more

Weightlifting Every 2:30, for 20 minutes (8 sets): Back Squat *Set 1 = 2 reps @ 70%*Set 2 = 2 reps @ 80%*Set 3 = 1 rep @ 85%*Set 4 = 1 rep @ 90%*Set 5 = 1 rep @ 94%*Set 6 = 1 rep @ 97%*Sets 7-8 = 1 rep @ 101%+The goal of today is to find a 1-RM Metcon Every 4 minutes, for 12 minutes (3 sets) for times of:500 Meter Row10 Hang Squat Cleans (135/95 lbs)Read more

Weightlifting Five Sets Of: Unsupported Seated Strict Press (3-4 Reps) Rest 2-3 minutes Metcon Complete as many rounds and reps as possible in 15 minutes of:Run 400 Meters8 Strict Pull-Ups12 Strict Handstand Push-UpsRead more