Hang Snatch + Snatch Weightlifting Every 90 seconds, for 6 minutes (4 sets): Hang Snatch + Snatch 1 rep @ 80-85% of 1-RM Snatch Immediately followed by… Every 90 seconds, for 9 minutes (6 sets): Snatch x 1 rep (Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight twice, end your snatch session.) Metcon Five rounds for time of: 10 Hang Power Snatches (95/65 lbs) 30 Double-UndersRead more

Front Squats! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Front Squat *Set 1 – 3 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 3 reps @ 90% Metcon “Charley Horse” For time: 75/50 Calories of Rowing 25 Front Squats (175/115 lbs) 25 Burpee Box Jump-Overs (24″/20″)Read more

Wall Walks! Weightlifting Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Bar Muscle-Ups Station 2 – 6 Wall Walks Station 3 – L-Sit x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) Metcon Two rounds for time of: 25/20 Calories of Rowing 800 Meter Run 20 Pull-Ups Time cap = 12 minutesRead more

Teams of two! Metcon In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 18 Calories of Rowing 15 Dumbbell Deadlifts (50/35 lbs) 12 Dumbbell Power Cleans (50/35 lbs) 9 Dumbbell Shoulder to Overhead (50/35 lbs)Read more

Boot Camp + Skills & Drills!Read more