Push Press! Weightlifting Four sets of:Push Press x 4 repsRest 30 secondsProne Plank x 90 secondsRest 2 minutes  Metcon Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:10 Kettlebell Swings (32/24 kg)Max Reps of Thrusters (75/55 lbs)Rest 60 seconds between sets. Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.Read more

Pull Ups! Metcon Complete as many rounds and reps as possible in 12 minutes of:10 Dumbbell Renegade Rows (50/35 lbs) (L Row, PU, R Row, PU =1)20 Box Jumps (24″/20″)Run 200 Meters Weightlifting Four sets of:Weighted Strict Pull-Ups x 3-4 reps @ 21X0Rest 20 secondsUnweighted Strict Pull-Ups x Max reps @ 21X0 Rest 20 seconds  Max Effort Hollow Body HoldRest 3 minutesRead more

Cleans or Deadlifts?! Weightlifting Every 2:30 minutes, for 15 minutes (6 sets):Clean x 1.1.1 (rest 10 seconds between singles) OR Every 2:30 minutes, for 15 minutes (6 sets):Deadlift x 3 reps @30X1 Metcon Three rounds for time of:15 Deadlifts (155/105 lbs)12 Hang Power Cleans (155/105 lbs)9 Front Squats (155/105 lbs)6 Jerks (155/105 lbs) *Alternative: 5 Rounds using Dumbbells  Read more

Super Charged Sunday! Metcon “Mote” AMRAP in 20 minutes: 8 Deadlifts (155/105 lb) 10 Cleans (155/105 lb) 12 Shoulder-to-Overheads (155/105 lb) 200 Single-Unders Complete 4 rounds for time of: 25 Slamballs (30/20lbs) Rest 1 Minute between each set of Slamballs Immediately into…  Complete 4 rounds for time of: 10 Weighted Step Overs (20”) Rest 1 Minute between each set of Step Overs Immediately into…  Complete 4 rounds for time of: 20 Double Kettlebell Deadlifts (24/16kgs) Rest 1 Minute between each set of KB Deadlifts Immediately into…  Complete 4 rounds for time of: 20/15 Calorie Row Rest 1 Minute between each set of Cals Five sets of:Against a 4 minute running clock, complete as many rounds and reps as possible of: 10 Pull-Ups20 Push-Ups30 Squats  Rest 4 minutes between sets, and pick up the next set where you left off.  *Murph PrepRead more

Pick Your Own! Metcon *Step 1* Pick one with its corresponding distance: *Assault Bike 250/200 Calories *Row 5,500/5,000 Meters  *Ski Erg 250/200 Calories *Step 2* Pick your next movement grouping… *Option 1 = 10 Wallballs  *Option 2 = 10 Dumbbell Hang Power Clean and Jerks *Option 3 = 3 Wall Climbs   *Step 3* When the clock begins, perform your step 1 exercises for time. Every 3 Minutes, you will perform one set of your step 2 option. So when the clock reaches 3, 6, 9, 12, 15….. you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.Read more