Back Squats! Weightlifting Every 2:30, for 12:30 (5 sets): Back Squat *Sets 1-3 = 3 reps @ 85-88% *Sets 4-5 = 6 reps @ 75-78% The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %. Metcon Every 3...Read More

Bench Press! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press x 3-4 reps @ 20X1 Followed by… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set Metcon Two sets for max reps of: 90 seconds of Rowing for Calories Rest 30 seconds...Read More

Deadlifts! Metcon Three rounds for time of: 15 Deadlifts (225/155 lbs) 15 Toes to Bar Weightlifting Three sets of: Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 secondsRead More

Running! Metcon Five rounds for time of: 400 Meter Run 30 Kettlebell Swings (24/16 kg) 20 Box Step-Ups with Kettlebell (20″; 24/16 kg)Read More

Boot Camp & Arm Farm!Read More

Pause Front Squats! Weightlifting Six sets of: Pause Front Squat @ 24X1 + Front Squat Rest 2 minutes Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of...Read More

Power Cleans! Weightlifting Every two minutes, for 16 minutes (8 sets): Power Clean x 2 reps Build over the 8 sets to today’s heavy double. Metcon Every minute, on the minute, for 15 minutes (5 sets) of: Minute 1 – 40 Double-Unders Minute 2 – 20 Push-Ups Minute 3 – 20 Slamballs (30/20 lbs)Read More

Split Jerks! Weightlifting Every 2 minutes, for 20 minutes (10 sets): Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps *Sets 1-2 = @ 65% of your 1-RM Split Jerk *Sets 3-4 = @ 70% *Sets 5-6 = @ 75% *Sets 7-10 = @ 80% Metcon For time: 800...Read More

“Strict Diane”! Metcon “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 225/155 lb Deadlifts Strict Handstand Push-Ups Weightlifting Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Barbell Hip Thrust x 6 reps @ 21X1 Station 2 – Band Pull-Aparts x 30 reps @ 1010 Station 3...Read More

Who loves Chest-to-Bar Pull-Ups?? Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Chest-to-Bar Pull-Ups 10 Box Jumps (24″/20″ – jump up, step down) 15/10 Calories of Rowing  Rest 5 minutes, and then… Complete as many rounds and reps as possible in 10 minutes of: 15/10 Calories of Rowing 10...Read More