Weighted Step-ups 5x10 Two kettlebells in farmer’s carry hold. Choose a weight that’s challenging, but you can fully stand using one leg. 5 per leg. Bent Over Row 5x5 All reps at the same, moderate weight. Maintain a flat back. Metcon 3 rounds: Min 1: 100m run Min 2: 10 T2B Min 3: 10 goblet [...]

Push Press 8x2 Metcon AMRAPx12 30 wall ball shots (30/20) 20 alternating dumbbell snatches (55/35 lbs) 10 strict handstand push-ups Rest 3 minutes before next metcon.  3x20 Kettlebell Swings 20 unbroken KB swings (AHAP) 10 burpees and start over if you break. Score is time, record weight in comments.

Warm-up 2 rounds 30 second side plank (left) 30 second scapular circles from push-up position 30 second side plank (right) 30 second supinated-grip hang from pull-up bar High Hang Squat Snatch EMOMx5x2 Hang Squat Snatch EMOMx5x1 Snatch EOMOMx4x1 Increasing weight each set. Metcon 3 minute M.E. calorie row 3 minute M.E. G2OH (135/95) 3 minute [...]

Metcon Every 8 minutes, for 40 minutes (5 sets), for times: 50 double unders 15 push presses (115/75) 15 back squats (115/75) 400m run Barbells are taken from the ground - no racks.

Sunday Funday Chipper 800m run 50 toes-to-bar 40 power cleans (135/95) 600m run 30 shoulder to overhead 20 clusters 400m run 10 front rack lunges 5 thrusters 200m run

AMRAPx30 In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 deadlifts (135/95) 100m KB farmer’s carry (70/53) 100 OH walking lunges (45/25 plate) 100 push presses (135/95) 100 single arm OH DB/KB Squats (50/35 or 53/35)      

Power Clean EOMOMx8x2 Every other minute on the minute, complete 2 power cleans. These do not have to be TNG. Increase weight each set. Amanda 9/7/5 reps of: • Muscle-Ups • Snatch 135/95#

Hang Squat Snatch EOMOMx5x3 Every other minute on the minute, complete 3 hang snatches without dropping the barbell. Increasing weight each set. Modified Mary AMRAPx20 5 HPSU 10 pistols 15 sit-ups - Scale HSPU to push press at a moderate weight. - Scale pistols to one leg get-ups from a seated position or goblet squats.

Metcon Every 8 minutes for 40 minutes (5 sets for times): 500m row 15 burpee box jump overs (24/20) 400m run Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If [...]

Back Squat 1RM Metcon AMRAPx12 40 double unders 20 wall ball shots (20/14) 10 toes-to-bar