Teams of Two! Metcon In teams of two, alternating each movement, complete ten rounds of:10 Dumbbell Hang “Clusters”50 Double UndersRun 300 Meters (Partner A performs 10 hang “Clusters”; Partner B performs 50 Double Unders; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc….)Read more

Bench Press! Weightlifting Every 2 minutes, for 16 minutes, 8 sets of:  Bench Press x 5 reps @11X1 Metcon For time:30 Calorie Row30 Burpee Over Rower30 Kettlebell Swings (32/24 kg)Read more

Lunges! Weightlifting Every three minutes, for 12 minutes (4 sets):Dumbbell Walking Lunge x 20 steps @ 10X0 Go heavy on the final steps should not be performed without struggle. Metcon Complete as many rounds and reps as possible in 5 minutes of:20 Double-Unders10 Air Squats Rest 1 minute Complete as many rounds and reps as possible in 5 minutes of:5 Dumbbell Man-Makers (Left Row, Right Row, Push up -Power Clean-Push Press=1)10 Box Jumps (24″/20″) Rest 1 minute Complete as many rounds and reps as possible in 5 minutes of:5 Toes to Bar10 Slamballs (30/20 lbs)Read more

Turkish Get Ups! Weightlifting Every three minutes, for 15 minutes, 5 sets of:Turkish Get ups x 3 Reps each arm Strict Handstand Push up x 5 Reps (hardest variation possible) Metcon Three rounds for time of:10 Single Arm Kettlebell Push Press (24/16 kg) 30 Kettlebell Swings (24/16 kg) Run 400 MetersRead more

Power Clean or Deadlift?? Weightlifting Take 20 minutes and build to today’s 1-RM Power Clean Or  Take 20 minutes and build to today’s 3-RM Deadlift Metcon In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:10 Deadlifts (225/155 lbs)10 Box Jump Overs (24/20”)Read more