Weightlifting Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch (2 reps @ 55-65% of 1-RM Snatch) Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Power Snatch (2 reps @ 75% of 1-RM Snatch) Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Lift-Offs + Snatch (@ 85% of 1-RM) (Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor) Metcon Ingrid 10 Rounds For Time: 3 Snatches (135/95 lb)3 Burpees Over the BarTo learn more about Ingrid click hereRead more

Metcon For time:60 Calories of Rowing50 Kettlebell Swings (24/16 kg)40 Shoulder to Overhead (75/55 lbs)30 Chest-to-Bar Pull-Ups20 Strict Handstand Push-Ups10 Bar Muscle-Ups20 Strict Handstand Push-Ups30 Chest-to-Bar Pull-Ups40 Shoulder to Overhead (75/55 lbs)50 Kettlebell Swings (24/16 kg)60 Calories of RowingRead more

Weightlifting Every 3 minutes, for 18 minutes (6 sets):Back Squat  *Set 1 – 5 reps @ 70-75%*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 80-85%*Set 4 – 5 reps @ 75-80%*Set 5 – 3 reps @ 80-85%*Set 6 – 1 rep @ 85-90% Metcon Every minute, on the minute, for 16 minutes (4 sets):Station 1 – 20 Speed SkatersStation 2 – 20 Wall Ball Shots (20/14 lbs)Station 3 – 15 Toes to BarStation 4 – 45-Second Front-Leaning RestRead more

30 Minutes! Metcon Complete as many rounds and reps as possible in 30 minutes of: 500/400 Meter Row 40 Alternating Reverse Lunges with Kettlebell in Goblet 30 Kettlebell Swings 20 Push-Ups 10 Toes to Bar or Knees to ElbowsRead more

Boot Camp & Arm Farm!Read more