Deadlifts! Weightlifting Every 2 minutes, for 16 minutes (8 sets): Deadlift x 3 reps @ 85% of 1-RM Metcon For time: 800 Meter Run 50 Chest-to-Bar Pull-Ups 800 Meter Run Time Cap: 13 MinutesRead more

Hang Power Snatches! Weightlifting Every 90 seconds, for 15 minutes (10 sets): Hang Power Snatch x 2 reps Metcon Five rounds for time of: 40 Air Squats  20 Alternating Dumbbell Snatch (50/35lbs)Read more

Push Jerks & Split Jerks! Weightlifting Every 60 seconds, for 3 minutes (3 sets): Push Jerk x 3 reps Followed by… Every 2 minutes, for 12 minutes (6 sets): Split Jerk x 2 reps  *Build over the 6 sets, set 6 should be approx. 90% Metcon Three rounds for time of: 500 Meter Row 15 Toes to Bar 15 Strict Handstand Push-UpsRead more

Front Squats! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Front Squat *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% *Set 6 – Max Reps @ 80% Metcon For time: 1200 Meter Run 50 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg) 800 Meter Run 50 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg) 400 Meter RunRead more

Running! Metcon In 15 minutes, complete the following: Run 800 Meters immediately followed by as many rounds and reps as possible of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Rest exactly 5 minutes, and when the running clock reaches 20:00 . . . In 15 minutes, complete the following: Run 800 Meters immediately followed by as many rounds and reps as possible of: 10 Dumbbell Squat Clean + Thrusters (50/35 lbs) 10 Toes to BarRead more