Bench Press! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press x 4-6 reps @ 20X1 Followed by… Every 2 minutes, for 4 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set Metcon Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – 20/15 Calories of Rowing Minute 2 – 12-15 Toes to Bar Minute 3 – 10-12 Stationary or Ring Dips @ 1111 Minute 4 – 15-20 Push-Ups Minute 5 – RestRead more

Running! Metcon For time: 800 Meter Run 20 Ground to Overhead (135/95 lbs) 100 Double Unders  800 Meter Run 100 Double Unders  20 Ground to Overhead (135/95 lbs) 800 Meter Run Optional Hanging Challenge Accumulate 3 minutes in a static hang (any grip) in as few sets as possible.Read more

Back Squats! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1: 6 reps @ 75% of 1-RM Back Squat *Sets 2-4: 3 reps @ 85% *Set 5: 6 reps @ 75% Metcon Complete as many rounds and reps as possible in 15 minutes of: 15 Wall Ball Shots (20/14 lbs) 10 Chest-to-Bar Pull-Ups 5 Burpee Box Jump-Overs (24″/20″)Read more

Snatches! Weightlifting Five sets of: Power Snatch + High Hang Snatch Rest as needed Start around 65-70% of your 1-RM Snatch and build to today’s heaviest complex. Metcon Four rounds for time of: 300 Meter Run  50 Alternating Forward Lunges with KB/DB Farmer’s Carry (24/16 kg) Read more

Dan Loves Kettle Bells! Metcon Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run Immediately followed by… Three rounds of: 25 Ab Mat Sit-Ups 15 Box Jump Overs  8/5 Strict Pull-UpsRead more