Schmalls Run 800mThen 2 Rounds of:50 Burpees40 Pull-ups30 One-legged Squats20 Kettlebell Swings, 1.5 pood10 Handstand PushupsThen,Run 800mRead more

Weightlifting Every 3 minutes, for 18 minutes (6 sets): Bench Press  *Set 1 – 5 reps @ 80-85%*Set 2 – 3 reps @ 85-90%*Set 3 – 2 reps @ 90%*Set 4 – 3 reps @ 85-90%*Set 5 – 8 reps @ 75-80%*Set 6 – 8 reps @ 75-80% Metcon Five rounds for time of:6 Alternating Dumbbell Push Press – Ea. (50/35lbs)9 Ring Dips12 Slamballs (30/20 lbs)Read more

Weightlifting Back Squat  * Set 1 – 4 reps @ 75%* Set 2 – 3 reps @ 80%* Set 3 – 2 reps @ 85%* Set 4 – 1 rep @ 90-95%* Set 5 – Max Reps @ 80%Rest 3 minutes between sets. Metcon For time:800 Meter Run50 Double Kettlebell Front Squats (32/16 kg)50 Toes to BarRead more

Metcon Every 6 minutes, for 30 minutes (5 sets) for times:500 Meter Row15 Deadlifts (225/155 lbs)50 Double-Unders Note times for each set, then total them, aiming for the lowest possible working time across the five sets.Read more

Metcon For time:50/35 Calorie Row50 Dumbbell Thrusters (light loading)Rest until the running clock reaches 10:00, and then… For time:50 Dumbbell Thrusters (light loading)75/50 Calorie RowRest until the running clock reaches 22:00, and then… For time:100/70 Calorie Row50 Dumbbell Thrusters (light loading)Read more