Weightlifting Split Jerk (1RM) Metcon Metcon (AMRAP – Reps) For Max Reps: 3 Minutes of Rowing for Calories Rest 60 seconds 3 Minutes of Dumbbell Box Step-Overs (20″, 50/35 lbs) Rest 60 seconds 3 Minutes of Thrusters (115/85 lbs)  Read More

Weightlifting Take 15 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… Metcon (Time) Five rounds for time of: 10 Chest-to-Bar Pull-Ups 20 Kettlebell Swings (32/24 kg) 30 Anchored Sit-Ups 40 Double-Unders...Read More

Metcon In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-Ups 10 Goblet Squats 15 Kettlebell Swings 200 Meter Run  Read More

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead More

Weightlifting Deadlift (3 reps (with PERFECT posture and mechanics) @ 20X0) * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep...Read More

Weightlifting Every 4 minutes, for 20 minutes (5 sets):Power Clean + Lunge Complex (4 Power Cleans + 12 Front-Racked  Reverse Lunges) 4 Power Cleans Immediately followed by… 12 Front-Racked Alternating Reverse Lunges Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Power Clean is OK  Read More

Metcon Every 5 minutes, for 35 minutes (7 sets) for times: Run 400 Meters 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups Please note times for each of the seven sets.  Read More

Weightlifting Every 2 minutes, for 10 minutes (4 sets): Single Arm Dumbell Press (8-10 Reps each arm) Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Burpees Over the Barbell Metcon (No Measure)...Read More

Weightlifting Every 3 minutes, for 18 minutes (6 sets): Power Clean (1.1.1)  (rest 10 seconds between singles) Metcon (Time) For time: 1000 Meter Row 50 Kettlebell Swings (32/24kg) (Note time and weight of kettlebell used.)  Read More

Metcon Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of: 10 DB Hang Squat Cleans (50/35 lbs) 10 DB Shoulder to Overhead (50/35 lbs) 10 Box Jumps (30″/24″)  Read More