Boot Camp & Arm Farm!Read More

Pause Front Squats! Weightlifting Six sets of: Pause Front Squat @ 24X1 + Front Squat Rest 2 minutes Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of...Read More

Power Cleans! Weightlifting Every two minutes, for 16 minutes (8 sets): Power Clean x 2 reps Build over the 8 sets to today’s heavy double. Metcon Every minute, on the minute, for 15 minutes (5 sets) of: Minute 1 – 40 Double-Unders Minute 2 – 20 Push-Ups Minute 3 – 20 Slamballs (30/20 lbs)Read More

Split Jerks! Weightlifting Every 2 minutes, for 20 minutes (10 sets): Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps *Sets 1-2 = @ 65% of your 1-RM Split Jerk *Sets 3-4 = @ 70% *Sets 5-6 = @ 75% *Sets 7-10 = @ 80% Metcon For time: 800...Read More

“Strict Diane”! Metcon “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 225/155 lb Deadlifts Strict Handstand Push-Ups Weightlifting Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Barbell Hip Thrust x 6 reps @ 21X1 Station 2 – Band Pull-Aparts x 30 reps @ 1010 Station 3...Read More

Who loves Chest-to-Bar Pull-Ups?? Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Chest-to-Bar Pull-Ups 10 Box Jumps (24″/20″ – jump up, step down) 15/10 Calories of Rowing  Rest 5 minutes, and then… Complete as many rounds and reps as possible in 10 minutes of: 15/10 Calories of Rowing 10...Read More

Metcon Three rounds for time of: 800 Meter Run 30 Pull-Ups 15 Dumbbell Hang Squat Cleans (50/35 lbs) Optional “Fuego” Finisher Three Rounds: 30 sec of Side Plank Hip Dips (Left) 30 sec of Side Plank Hold (Left) 15 Pulse Ups  30 sec of Side Plank Hip Dips (Right) 30 sec of Side Plank Hold...Read More

Boot Camp & Arm Farm!Read More

Rowing and Deadlifts! Metcon For time: 50/40 Calories of Rowing  40 Deadlifts (225/155 lbs) 50/40 Calories of Rowing  Weightlifting Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 45 seconds Band Pull-Aparts x 25 reps...Read More

Bench Press! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press x 4-6 reps @ 20X1 Followed by… Every 2 minutes, for 4 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set Metcon Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 –...Read More