Weightlifting Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean Clean (1RM ) Metcon Every 5 minutes, for 15 minutes (3 sets) for times of: 300m Sprint 9 Power Cleans (185/135 lbs) (Post times for all three sets – e.g., 1:36/1:44/1:57)  Read More

Weightlifting Take 15-20 minutes to build to a 1-RM Shoulder Press Shoulder Press (1-RM ) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 12 minutes of: 3 Strict Handstand Push-Ups 6 Ring Dips 9 Pull-Ups 30 Double-Unders  Read More

Metcon Three sets for max reps of: 60 Seconds of Rowing (for Cals) Rest 60 seconds 60 Seconds of DB Thrusters (40/25 lbs) Rest 60 seconds 60 Seconds of Toes to Bar Rest 60 seconds 60 Seconds of Burpee Box Jump-Overs (24″/20″) Rest 2 minutes  Read More

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

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