Metcon Metcon (AMRAP – Reps) 5 Rounds for reps 45 second Row for Cal 15 second Rest Then 5 Rounds for reps 45 second Bike for Cal 15 second Rest Metcon (Time) For time 150 Burpees to 8″ target (21min)

Metcon Metcon (No Measure) NFT 4 Rounds of 10 SB GTS 150/100 100m Farmers Carry @Body weight 30m Sled pull @Body weight (40min) Metcon (AMRAP – Reps) AMRAP 3 Sit-up (GHD is optional)

Weightlifting 4Horsemen Wave2 Week3 3Squat Supersets with A,B,C,D,E (30min) A: Bulgarian Split Squat (3×6 @50s/35s  (L/R each)) B: Back Squat ((4+,5+,7+)@(85%,80%,75%)) C: GHD Situp (3×10) D: Row (3×15 cal) E: 90 Second Rest (3x90sec) Metcon Metcon (Time) For time, 15-12-9 reps of Power clean 135/95 Thrusters 135/95 (14min)

Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post time to comments U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an…

Weightlifting 4Horsemen Wave2 Week3 3Press Supersets with A,B,C,D,E (30min) A: Single arm Landmine Row (3×10 @95/65 (L/R each)) B: Shoulder Press ((3+,4+,5+)@(90%,85%,80%)) C: Cal Strength Extension (3×10@45/35) https://youtu.be/JXc5dKuFIWY D: Burpee (3×15) E: 90 Second Rest (3x90sec) Metcon Metcon (Time) For time, 12-9-6 reps of Hang squat cleans 165/115 Burpee Bar Muscle ups (18min)

HAPPY LUNAR NEW YEAR!! Weightlifting 4Horsemen Wave2 Week3 3Deadlift Supersets with A,B,C,D,E (30min) A: KB Snatch (3×10@1.5/1pood (L/R Each)) B: Deadlift ((7+, 9+, 11+)@(75%, 70%, 65%)) C: Bandy Twisty Things  (3X15) https://youtu.be/kATJWiwsL7A (03:08) D: Double Under (3×100) E: 90 Second Rest (3x90sec) Metcon Metcon (Time) For time, 21-15-9 reps of Snatches 115/75 Box Jump 24/20…

Gymnastics Metcon (No Measure) EMOM 12 Min 0,3,6,9 – 8 Ring Pull-ups Min 1,4,7,10 -8 Ring Dip Min 2,5,8,11 – 1 Strict MU (attempt) Metcon Metcon (Time) For time, 4 Rounds of 30 GHD situp/30 Abmat Sit-up 30 Hip Extension/30 Superman 100ft Handstand Walk (30min) For HS Walk (Int) 8 Wall walks (Beg) 40m Bear…

Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders (45min) Filthy RX+ Fifty  (Time) For Time: 50 Box jumps, 30/24 50…

Metcon Metcon (Time) EMOM 11 10/8 Cal row for time Record the fastest time for the score Metcon (AMRAP – Reps) For reps, On a 8 minute running clock, perform 1 minute each of 1. DU 2. Burpees 3. WB shots 10/9ft 20/14# 4. Row for cal 5. KB swings 2/1.5pood 6. Box jump 24/20″…

Weightlifting 4Horsemen Wave2 Week2 3squat supersets with A,B,C,D,E (30min) A: Box Jumps  (3×6@36/28″) B: Back Squat ((3+,4+,5+)@(90%,85%,80%)) C: Cal Strength Extension (3×10 @45/35) https://youtu.be/JXc5dKuFIWY D: Burpee (3×15) E: 90 Second Rest (3x90sec rest) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 11 5 Power Snatches 95/65 10 OH (walking) lunges 96/65 1 Rope climb from…