Running! Metcon Five rounds for time of: 400 Meter Run 30 Kettlebell Swings (24/16 kg) 20 Box Step-Ups with Kettlebell (20″; 24/16 kg)Read more

Boot Camp & Arm Farm!Read more

Pause Front Squats! Weightlifting Six sets of: Pause Front Squat @ 24X1 + Front Squat Rest 2 minutes Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines. Metcon For time: 50 Calories of Rowing 100 Wall Ball Shots (20/14 lbs)Read more

Power Cleans! Weightlifting Every two minutes, for 16 minutes (8 sets): Power Clean x 2 reps Build over the 8 sets to today’s heavy double. Metcon Every minute, on the minute, for 15 minutes (5 sets) of: Minute 1 – 40 Double-Unders Minute 2 – 20 Push-Ups Minute 3 – 20 Slamballs (30/20 lbs)Read more

Split Jerks! Weightlifting Every 2 minutes, for 20 minutes (10 sets): Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps *Sets 1-2 = @ 65% of your 1-RM Split Jerk *Sets 3-4 = @ 70% *Sets 5-6 = @ 75% *Sets 7-10 = @ 80% Metcon For time: 800 Meter Run 60 Alternating Dumbbell Snatches (50/35 lbs) 800 Meter RunRead more