Push Jerks & Split Jerks! Weightlifting Every 60 seconds, for 3 minutes (3 sets): Push Jerk x 3 reps Followed by… Every 2 minutes, for 12 minutes (6 sets): Split Jerk x 2 reps  *Build over the 6 sets, set 6 should be approx. 90% Metcon Three rounds for time of: 500 Meter Row 15...Read More

Front Squats! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Front Squat *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 – Max Reps @ 80%...Read More

Running! Metcon In 15 minutes, complete the following: Run 800 Meters immediately followed by as many rounds and reps as possible of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Rest exactly 5 minutes, and when the running clock reaches 20:00 . . . In 15 minutes, complete the following: Run 800 Meters immediately followed...Read More

Boot Camp + Skills & Drills!Read More

Strict Toes-to-Bar! Weightlifting Three sets of: Dumbbell Shoulder Press x 8 reps @ 2111 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Dumbbell Skull Crushers x 10-12 reps @ 2011 Rest 45 seconds Strict Toes to Bar x 6-8 reps @ 2110 Rest 45 seconds Metcon Four rounds for...Read More

Rowing! Metcon Every 6 minutes, for 30 minutes (5 sets): 25/18 Calories of Rowing 15 Burpee Box Jump-Overs (24″/20″) 200 Meter Run 20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side) Compare your results/effort with April 13, 2021. On April 13, 2021, we did these same movements, every 90 seconds.  Read More

“Jackie”! Metcon “Jackie” For time: Row 1000 Meters 50 Thrusters (20/15 kg) 30 Pull-Ups Weightlifting Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest 45 seconds after each leg (Be sure to keep the shoulder over the back leg to prevent poor posture and training the wrong muscle group.) Strict...Read More

Hang Clean + Jerk! Weightlifting Every 90 seconds, for 15 minutes (10 sets) of: Hang Clean + Jerk Start around 65% of your 1-RM Clean and Jerk, and build over the course of the sets, but only add weight if all aspects of your lift felt mechanically sound.*Hang positions take away the need to navigate...Read More

Deadlifts and Double-Unders! Metcon Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 15 Deadlifts (225/155 lbs) 50 Double-Unders Note times for each set, then total them, aiming for the lowest possible working time across the five sets. Accessory OPTIONAL Midline Accessory Work Two Sets of: Pallof Press x 10 reps...Read More

Running! Metcon Every 8 minutes, for 40 minutes (5 sets) for times: 400 Meter Run 30 Wall Ball Shots (20/14 lbs) 400 Meter Run 30 Push-Ups If any of your first sets take more than 7 minutes, reduce your reps or the distance of your run such that you are forced to work hard, but...Read More