Deadlifts! Weightlifting Every 3 minutes, for 18 minutes (6 sets): Deadlift x 2 reps @ 87.5% of 1-RM (Normal overhand grip today, no switch grip) Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Box Jumps (24″/20″ – step down) 10 Toes to Bar 10 Alternating Reverse Lunges (50/35 lb...Read More

Split Jerks! Weightlifting Every 60 seconds, for 3 minutes (3 sets): Push Press in Split Jerk Position x 3 reps Build over the course of the 3 sets. Followed by… Every 2 minutes, for 12 minutes (6 sets): Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving *Sets 1-2 = 1 rep...Read More

1 Rep Max Front Squat! Weightlifting Take 20 minutes to build to a 1-RM Front Squat Suggested sets: *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% *Set 6...Read More

Rowing and running! Metcon Every 10 minutes, for 40 minutes (4 sets) for times: 40/30 Calories of Rowing  800 Meter Run 50 Double-Unders Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are...Read More

Snatches! Weightlifting Every 2 minutes, for 16 minutes (8 sets): Snatch x 1-2 reps *Build over the course of 8 sets to a heavy single Metcon For time: 1000 Meter Row 30 Burpees Over the Barbell 15 Hang Power Snatches (155/105 lbs)Read More

30 Minutes! Metcon Every 2 minutes, for 30 minutes (3 sets) of: Station 1 – 400 Meter Run Station 2 – 10 Dumbbell Renegade Rows (Push-Up, Row Left, Push-Up, Row Right = 1 rep) Station 3 – 20/15 Calories of Rowing Station 4 – 15 Burpee Box Jump-Overs (24″/20″) Station 5 – 60 seconds Plank...Read More

Boot Camp + Skills & DrillsRead More

How are your Toes-to-Bar?? Metcon Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (20/14 lbs)Read More

Deadlifts! Weightlifting Every 2 minutes, for 16 minutes (8 sets): Deadlift x 3 reps @ 85% of 1-RM Metcon For time: 800 Meter Run 50 Chest-to-Bar Pull-Ups 800 Meter Run Time Cap: 13 MinutesRead More

Hang Power Snatches! Weightlifting Every 90 seconds, for 15 minutes (10 sets): Hang Power Snatch x 2 reps Metcon Five rounds for time of: 40 Air Squats  20 Alternating Dumbbell Snatch (50/35lbs)Read More