Weightlifting Six sets of: Unsupported Seated Strict Press (2-3 reps) Build to today’s 3-RM.Rest 2-3 minutes Metcon Complete as many rounds and reps as possible in 12 minutes of:4 Chest to Bar Pull-Ups8 Toes to Bar12 Dumbbell Push Presses (50/35 lbs)Read More

Weightlifting Every 3 minutes, for 18 minutes (6 sets): Back Squat  *Set 1 – 5 reps @ 75%*Set 2 – 3 reps @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 5 reps @ 78-80%*Set 5 – 3 reps @ 83-85%*Set 6 – 1 rep @ 88-90%If you made all sets at the prescribed...Read More

Weightlifting Every 90 seconds, for 6 minutes (4 sets): Hang Clean (2 reps @ 65-70% of 1-RM Clean) Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (6 sets): Hang Clean + Clean ( 75-85% of 1-RM Clean) Metcon (Weight) Every 4 minutes, for 16 minutes (4 sets) for times of:20/15 Calories of...Read More

Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of:2 Muscle-ups4 Handstand Push-ups8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here Weightlifting Three sets of: Single-Leg Glute Bridge (10-12 reps each leg @ 2012) Rest 30 Seconds...Read More

Metcon Complete as many rounds and reps possible in 25 minutes of:400 Meter Run15 Dumbbell Thrusters (50/35 lb DBs)15 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)400 Meter Run15 Devil’s Presses (50/35 lb DBs)Read More

Arm Farm and Bootcamp!!Read More

Weightlifting Every 3 minutes, for 12 minutes (4 sets): Bench Press (6-8 reps @ 20X1) Metcon Three sets for max reps:90 seconds of the following…9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-UpsRest 30 seconds90 seconds of the following…9 Burpee Box Jump-Overs + Max Reps of Strict Pull-UpsRest 30 seconds90 seconds of the...Read More

Weightlifting Every 90 seconds, for 24 minutes (4 sets): Single-Leg Box Squats (6 reps each leg @ 2111)Or Cossack Squats Prone Lying Banded Leg Curls (25 reps @ 2111) Hollow Body Hold (60 seconds) Supinated-Grip Bent-Over Barbell Row (6-8 reps @ 2111) Metcon (AMRAP – Reps): 4 Minutes of Dumbbell Box Step-Ups (50/35 lb DBs...Read More

Weightlifting Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch (2 reps @ 55-65% of 1-RM Snatch) Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Power Snatch (2 reps @ 75% of 1-RM Snatch) Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Lift-Offs + Snatch (@...Read More

Metcon For time:60 Calories of Rowing50 Kettlebell Swings (24/16 kg)40 Shoulder to Overhead (75/55 lbs)30 Chest-to-Bar Pull-Ups20 Strict Handstand Push-Ups10 Bar Muscle-Ups20 Strict Handstand Push-Ups30 Chest-to-Bar Pull-Ups40 Shoulder to Overhead (75/55 lbs)50 Kettlebell Swings (24/16 kg)60 Calories of RowingRead More