Split Jerks! Weightlifting Every 90 seconds, for 4:30 (3 sets): Behind the Neck Press in Split Jerk Position x 5 reps Build over the course of the 3 sets. Followed by… Every 2 minutes, for 10 minutes (5 sets): Split Jerk x 1 rep Metcon Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Push-Ups 10 Strict Pull-UpsRead more

Deadlifts! Weightlifting Every 2 minutes, for 20 minutes (10 sets): Deadlift x 3 reps @ 80% of 1-RM (Normal overhand grip today, no switch grip) Metcon For time: 800 Meter Run 80 Alternating Reverse Lunges with KB/DB Farmer’s Carry (24/16 kg) 800 Meter RunRead more

Snatches! Weightlifting Every 2 minutes, for 10 minutes (10 sets): Hang Snatch + Snatch  Start around 70% of your 1-RM Snatch. Can be power or squat. Metcon Complete as many rounds and reps as possible in 14 minutes of: 20 Alternating Pistol Squats 15 Alternating Dumbbell Snatches (50/35 lbs) 10 Strict Handstand Push-UpsRead more

New Equipment! Metcon Every 90 seconds, for 30 minutes (5 sets): Station 1 – 25/18 Calories of Rowing  Station 2 – 15 Burpee Box Jump-Overs (24″/20″) Station 3 – 200 Meter Run Station 4 – 20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side) *Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically. OPTIONAL  Three sets of: Banded March x 3 minutes Rest 10 seconds Banded Glute Bridges x 60 seconds  immediately followed by…. Banded Glute Bridge Hold x 20 seconds Rest 30 secondsRead more

Tempo Front Squats! Weightlifting Build to today’s 1-RM Tempo Front Squat @ 32X1 (Take a big belly breath and hold it tight on the 3-second descent and the 2-second pause in the bottom) Followed by… One set of: Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat (perform these without any tempo prescription) Metcon Every 4 minutes, for 12 minutes (3 sets), for times: 500 Meter Row 10 Front Squats Choose a load somewhere around 70-75% of your 1-RM Clean for the Front Squats, and take the weight from the floor.Read more