Split Jerks! Weightlifting Every 2 minutes, for 6 minutes (3 sets): Push Press in Split Jerk x 2 reps  *Build over the 3 sets  Every 2 minutes, for 6 minutes (3 sets): Split Jerk x 2 reps @ 80-85% of 1-RM Split Jerk Metcon Five rounds for time of 30 Air Squats 20 Kettlebell Swings (24/16 kg) 10 Strict Handstand Push-UpsRead more

Rowing and Running! Metcon Every 7 minutes, for 35 minutes (5 sets) for times: 300/250 Meter Row Rest until the clock reaches 2:00, and then… 400 Meter Run Note times for both the rowing and running intervals.Read more

“Jackie”! Metcon “Jackie” For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups Weightlifting Three sets of: Bulgarian Split Squats x 8 reps @ 30X1 immediately followed by… Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0 Rest 90 seconds between legs. Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.Read more

Double-Unders! Metcon Every 90 seconds, for 30 minutes (4 sets) for max reps of: Station 1 – 60 seconds of Dumbbell Floor Press Station 2 – 60 seconds of Banded Overhead Triceps Extensions Station 3 – 60 seconds of Double-Unders Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed) Station 5 – 60 seconds of Rowing (calories) (choose a weight that you can move throughout the 60 seconds) OPTIONAL  Three Sets of: 30-second Hollow Hold 15-20 reps of V-Ups 30-second Superman Hold 15-20 reps of Superman LiftsRead more

Deadlifts Weightlifting In 10 minutes, build to: Deadlift x 2 reps @ 85% of 1-RM Deadlift Immediately followed by… Every 2 minutes, for 10 minutes (5 sets): Speed Deadlift x 3 reps @ 70% Metcon For time: 50/35 Calories of Rowing  50 Burpee Box Jump-Overs (24″/20″)Read more