Front Squats! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 70% of 1-RM Front Squat *Set 2 – 2 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 87.5%...Read More

Split Jerks! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk with a 2 second pause in the dip & 2 second pause in receiving *Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk *Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk *This is week 5/8 in this...Read More

Wall Balls! 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 to 10′) Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets,...Read More

Running! Metcon For time: 800 Meter Run 20 Front-Racked Kettlebell Squats 30 Alternating Reverse Lunges with Kettlebell Farmer’s Carry 20 Stationary Dips  30 Alternating Reverse Lunges with Kettlebell Farmer’s Carry 20 Front-Racked Kettlebell Squats 800 Meter Run Rest until the running clock reaches 20:00, and REPEAT. Note times for both sets to comments.Read More

Boot Camp & Arm Farm!!Read More

Strict Press! Weightlifting Take 10 minutes to establish an 8-RM… Strict Press Rest until the running clock reaches 12:00, and then… Every 3 minutes, for 6 minutes (2 sets) of: Strict Press x 8 reps @ 90% of today’s 8-RM Metcon Four rounds for time of: 400 Meter Run 15 Push Presses (115/75 lbs)Read More

Deadlifts! Weightlifting Take 10 minutes to build to… Deadlift x 2 reps @ 90% of 1-RM Immediately followed by… Every 2 minutes, for 10 minutes (5 sets): Speed Deadlift x 2 reps @ 80% Metcon “DT” Five rounds for time of: 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Shoulder to Overhead...Read More

Who loves rowing and running!?? Metcon Every 8 minutes, for 32 minutes (4 sets) for times: 20/15 Calories of Rowing 20 Cossack Squats  400 Meter Run 15 Strict Pull-Ups Notes: RX+ Alternating PistolsRead More

Split Jerks! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk with a 2 second pause in the dip & 2 second pause in receiving *Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk *Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk Metcon Complete as many rounds and...Read More

Tempo Front Squats! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 65% of 1-RM Front Squat *Set 2 – 2 reps @ 70% *Set 3 – 2 reps @ 75% *Set 4 – 1 rep @ 80% *Set 5 – 1 rep @...Read More