Weightlifting Four sets of: Back Squat (2-4 reps @ 30X1) How to Spot a Back Squat: https://www.youtube.com/watch?v=AyfCZfcpYtg Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate to complete 5 rounds each of: 20 Kettlebell Swings (32/24 kg) 10 Ring Dips  Read More

Metcon (AMRAP – Reps) Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs) 60 seconds of Rest 60 seconds of Power Cleans (135/95 lbs) 60 seconds of Rest 60 seconds of Box Jumps (24″/20″) 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest  Read More

Weightlifting Five Sets of: Snatch (1.1.1.) (rest 10 seconds between singles) Rest 2-3 minutes between sets – Metcon For time: Row 1000 Meters immediately followed by… Five rounds of: 10 Overhead Squats (115/75 lbs) 15 Pull-Ups  Read More

Weightlifting Bench Press (2-3 reps @ 20X1) Rest 2 minutes Strict Supinated Grip Pull-Ups (3-5 reps @ 21X0) Rest 2 minutes – Metcon (AMRAP – Reps) Against a two-minute running clock, complete the following: 400 Meter Run Push-Ups x Max Reps Rest two minutes between sets, and complete a total of four sets.  Read More

Weightlifting Take 15-20 minutes to build to today’s 1-RM Clean Clean (1-RM ) (or use the time to practice clean technique) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups  Read More

Metcon In teams of three, complete five sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Box Jump-Overs 60 seconds of Burpees Rest 60 seconds Teams get one Wall Ball and one Box. Team members rotate through the three work stations at 60 second intervals and all members rest at...Read More

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

Metcon In teams of two, partners alternate whole sets to complete 5 sets each of: 400 Meter Run 20 Slam Balls (30/20 lbs) 20 Heavy Kettlebell Deadlifts (RX+ Double Dumbbell Deadlifts – AHAP)  Read More

Weightlifting Take 15-20 minutes to build to today’s 1-RM Front Squat (1 rep @ 32X1) (3-second descent, pause for 2 seconds in the bottom, then drive to full extension) – Metcon For time: 20 Thrusters (115/75 lbs) 10 Pull-Ups 30 Front Squats (115/75 lbs) 20 Pull-Ups 40 Back Squats (115/75 lbs) 30 Pull-Ups  Read More

Weightlifting Take 15 minutes and practice gymnastics skills of your choice: Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc. One method is to choose three exercise and perform a skill set. For example: “Three sets, not for time, of: Muscle-Ups x 3-5 reps Handstand Walks x 5 Meters...Read More