Back Squats! Weightlifting Every 3 minutes, for 18 minutes (6 sets): Back Squat * Set 1 – 3 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90% * Set 5 – 3 reps @ 85% * Set 6 – 3 reps @ 85% Be as explosive as possible on the ascent out of the bottom of the squat. Metcon Complete as many rounds and reps as possible in 12 minutes of: 30 Double-Unders 12 Wall Ball Shots (20/14 lbs) 12 Pull-UpsRead more

35 Minutes! Metcon Every 7 minutes, for 35 minutes (5 sets) for times: 30/20 Calories of Rowing 400 Meter Run 20 Push Presses (115/75 lbs) Your pace for this effort should be aggressive and challenging to maintain each set. We’re looking for consistent times across all five sets, so you’ll need to hold something back on the first couple of sets and ramp up your RPE to give full effort to make your desired paces the last two sets. Athletes should have at least 90 seconds of rest between sets, and preferably more than two minutes. If you find yourself falling behind those goals, please adjust the distances or repetitions to maintain the intended stimulus.Read more

Romanian Deadlifts! Weightlifting Four sets of: Prone Lying Banded Hamstring Curls x 20 reps @ 10X0 immediately followed by… Dumbbell Romanian Deadlift x 6 reps @ 4011 immediately followed by… Box Jump x 6 reps (jump as high and land as soft as possible; then step down) Rest 2 minutes Metcon Four sets of: Prone Lying Banded Hamstring Curls x 20 reps @ 10X0 immediately followed by… Dumbbell Romanian Deadlift x 6 reps @ 4011 immediately followed by… Box Jump x 6 reps (jump as high and land as soft as possible; then step down) Rest 2 minutesRead more

Snatches! Weightlifting Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch Immediately followed by… Every 2 minutes, for 8 minutes (4 sets): Power Snatch x 2 reps @ 70-75% of 1-RM Snatch Immediately followed by… Every 2 minutes, for 10 minutes (5 sets): 2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM (Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor) Metcon For time: 25 Bar-Facing Burpees 50 Ground to Overhead (75/55 lbs)Read more

Strict Shoulder Press! Weightlifting Every 3 minute, for 15 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2 sets): Push Press x Max Reps @ 80-85% of today’s 1-RM Metcon “Helen” Three rounds for time of: 400 Meter Run 21 Kettlebell Swings (24/16 kg) 12 Pull-UpsRead more