Dumbbell Bench Press! Weightlifting Three sets of: 1-1-2 Dumbbell Bench Press x 8-10 reps immediately followed by… Banded Overhead Triceps Extension x 30 reps immediately followed by… Bent Over Dumbbell Row x 6 reps @ 21X0 Rest two minutes Metcon Every 6 minutes, for 18 minutes (3 sets) for times: 400 Meter Run  20/15 Calories...Read More

“Keep it Steady” Metcon “Keep it Steady” Three rounds for time of: 800 Meter Run 10 Overhead Squats (155/105 lbs) 15 Burpees Over the Barbell 20 Toes to Bar Mobility Work Take 5-10 minutes to work on mobility that might be hindering your performance/range of motion/ or creating discomfort!Read More

Teams of two! Metcon In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 60 Kettlebell Swings (30 each; 24/16 kg) 40 Kettlebell Box Step-Ups (20 each; 20″) 20 Strict Pull-Ups (10 each) Partners must run together, and may only start kettlebell swings once both members are back...Read More

Boot Camp & Arm Farm!Read More

Deadlifts! Weightlifting Every 2 minutes, for 24 minutes (8 sets): Deadlift *Set 1 – 8 reps @ 55% *Set 2 – 6 reps @ 65% *Set 3 – 4 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7...Read More

Strict Press! Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Strict Press x 4 reps *Sets 1-3: 75% of 1-RM *Sets 4-5: 80-85% of 1-RM Metcon “Benjamin Push-Up” For time: 100 Push-Ups @ 10X1* (you must pause for 1-second at the top of each push-up) *Every time you break a set of push-ups,...Read More

Double-Unders! Metcon For time: 1000 Meter Row 800 Meter Run 150 Double-Unders 100 Walking Lunges 150 Double-Unders 800 Meter Run 1000 Meter RowRead More

Front Squats! Weightlifting Every 2:30, for 10 minutes (4 sets): Front Squat *Set 1 – 2 reps @ 85% *Set 2 – 1 rep @ 90% *Set 3 – 1 rep @ 95% *Set 4 – Max reps @ 85% Metcon Every 5 minutes, for 15 minutes (3 sets) for times: 300 Meter Run 20...Read More

Split Jerks! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk *Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk *Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk *Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk Metcon For time: 30 Toes to Bar 30 Shoulder...Read More

Max Reps! Metcon For max reps (or calories): 60 seconds of Assault Bike/Row/Ski Erg Rest 60 seconds 60 seconds of Slamballs (30/20 lbs) Rest 60 seconds 60 seconds of V-Ups Rest 60 seconds 60 seconds of Double-Unders Rest 60 seconds 60 seconds of Dumbbell Front Squats (50/35 lbs) Rest 60 seconds 60 seconds of Hand...Read More