“Cindy”! Metcon “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Metcon Every Minute on the Minute for 9 minutes (3 sets of): Station 1 – 40-second Side Plank (left) Station 2 – 40-second Side Plank (right) Station 3 – 40-second Front Leaning Rest on FloorRead more

Split Jerks! Weightlifting Every 60 seconds, for 3 minutes (3 sets): Push Press in Split Jerk Position x 3 reps Build over the course of the 3 sets. Followed by… Every 2 minutes, for 14 minutes (7 sets): Split Jerk *Sets 1-2 = 2 reps at 80%  *Sets 3-4 = 1 rep at 90%  *Set 5-7 = 1 rep at 95+% Metcon Three sets for max reps, each against a 3-minute running clock: Row 500 Meters Strict Handstand Push-Ups x Max Reps Rest 3 minutes between sets.Read more

Deadlifts, Cleans, and Lunges! Metcon Every 4 minutes, for 20 minutes (5 sets) for times: 12 Deadlifts (135/95 lbs) 12 Power Cleans (135/95 lbs) 12 Alternating Reverse Lunges (135/95 lbs) Accessory Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled) Station 2 – 60 seconds of Side-Plank Hold (Left Side) Station 3 – 60 seconds of Band Pull-Aparts Station 4 – 60 seconds of Side-Plank Hold (Right Side)Read more

Snatches! Metcon Every 2 minutes, for 16 minutes (8 sets): Snatch x 1 rep *Set 1 = 1 reps @ 70% *Set 2 = 1 rep @ 80% *Set 3 = 1 rep @ 88% *Set 4 = 1 rep @ 91% *Set 5 = 1 rep @ 94% *Set 6 = 1 rep @ 97% *Set 7 = 1 rep @ 99% or more *Set 8 = 1 rep @ 101% or more Metcon “Nancy” Five rounds for time of: Run 400 Meters 15 Overhead Squats (95/65 lbs)Read more

AMRAP! Metcon Complete as many rounds and reps as possible in 40 minutes of: 400 Meter Run 40 Double-Unders 40 Walking Lunges with DB/KB Farmer’s Hold (24/16 kg) 40/30 Calories of Rowing  40 Double-Unders 20 Plyo Push-Ups to PlateRead more