Strict Press! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Strict Press x 8 reps *Sets 1-2: 90-95% of 8-RM from last week *Sets 3-4: 85-90% of 8-RM *Set 5: Max Reps @ 85% of 8-RM *Note: If you do not know your 8-RM Strict Overhead Press, find that today instead of doing these sets. Metcon “Strict JT” Complete rounds of 21, 15 and 9 reps for time of: Strict Handstand Push-Ups Strict Ring Dips Push-UpsRead more

Front Squats! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 70% of 1-RM Front Squat *Set 2 – 2 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 87.5% Metcon Three rounds for time of: Run 400 Meters 8 Front Squats Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat. The intended stimulus is that you should be able to grind through 8 unbroken reps in the first round, it should be possible but very difficult to achieve that on the second and third rounds.Read more

Split Jerks! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk with a 2 second pause in the dip & 2 second pause in receiving *Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk *Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk *This is week 5/8 in this cycle. Metcon Two sets for max reps of: 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Burpees Over Rower Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Plank Dumbbell Row 50/35lbs (Left Row + Right Row =1) Rest 30 secondsRead more

Wall Balls! Metcon Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (20/14 lbs to 10′) Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.Read more

Running! Metcon For time: 800 Meter Run 20 Front-Racked Kettlebell Squats 30 Alternating Reverse Lunges with Kettlebell Farmer’s Carry 20 Stationary Dips  30 Alternating Reverse Lunges with Kettlebell Farmer’s Carry 20 Front-Racked Kettlebell Squats 800 Meter Run Rest until the running clock reaches 20:00, and REPEAT. Note times for both sets to comments.Read more