Weightlifting Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+%...Read More

Accessory Every 2 minutes, for 18 minutes (3 sets), rotate through the following stations: Station 1 – L-Sit Hang: 60-90sec Station 2 – Freestanding Handstand Hold Work: 60-90sec Station 3 – Strict Pull-Ups 2-3 reps @ 20X1 Metcon For time: 1000 Meter Row 30 Strict Handstand Push-Ups 50 Pull-UpsRead More

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Snatch from 2″ Below Knee + Snatch (pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor) Metcon “Nancy” Five rounds for time of: Run 400 Meters 15 Overhead Squats (95/65 lbs)Read More

Weightlifting Take 20 minutes to build to today’s 2RM or heavy double Power Clean.  (Reps must be linked together and not bailed between) Metcon For time 50 Burpees Over the Barbell 50 Power Cleans (95/65 lbs)Read More

Weightlifting Every 3 minute, for 15 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2 sets): Push Press x...Read More

Metcon In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 10 Dumbbell Devil’s Presses (50/35 lbs) Station 2 – 100 Double Unders Station 3 – 30 Box Jumps (24″/20″) Station 4 – 40 Push-Ups Station 5 – RestRead More

BootCamp: 8 and 9 AM SuperCharged: 10 AM Open Gym: 8 AM- 1 PMRead More

Weightlifting Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of: Strict Press Set 1 – 5 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Set 6 – 1 rep...Read More

Weightlifting Five sets of: Back Squat x 2 reps @ 90+% Rest 2 minutes Metcon “Little Giza” For time: 25 Pull-Ups 50 Wall Ball Shots (20/14 lbs) 100 Double-Unders 50 Wall Ball Shots 25 Pull-Ups Time Cap = 15:00Read More

Weightlifting Every 60 seconds for 8 minutes (4 sets): Even – Muscle-Up Transition Drill or Strict Pull-Ups x 2 reps Odd – Power Clean x 2 reps Metcon Every 4 minutes, for 32 minutes (8 sets) for max load: 400 Meter Run 3 Power Cleans 3 Ring Muscle-UpsRead More