Back Squats! Weightlifting Every 3 minutes, for 18 minutes (6 sets): Back Squat * Set 1 – 3 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90% * Set 5 – 3 reps @ 85% * Set...Read More

35 Minutes! Metcon Every 7 minutes, for 35 minutes (5 sets) for times: 30/20 Calories of Rowing 400 Meter Run 20 Push Presses (115/75 lbs) Your pace for this effort should be aggressive and challenging to maintain each set. We’re looking for consistent times across all five sets, so you’ll need to hold something back...Read More

Romanian Deadlifts! Weightlifting Four sets of: Prone Lying Banded Hamstring Curls x 20 reps @ 10X0 immediately followed by… Dumbbell Romanian Deadlift x 6 reps @ 4011 immediately followed by… Box Jump x 6 reps (jump as high and land as soft as possible; then step down) Rest 2 minutes Metcon Four sets of: Prone...Read More

Snatches! Weightlifting Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch Immediately followed by… Every 2 minutes, for 8 minutes (4 sets): Power Snatch x 2 reps @ 70-75% of 1-RM Snatch Immediately followed by… Every 2 minutes, for 10 minutes (5 sets): 2 Snatch Lift-Offs...Read More

Strict Shoulder Press! Weightlifting Every 3 minute, for 15 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2 sets):...Read More

Row, Ski-Erg, Assault Bike, or Run??? Metcon Complete rounds of 40, 30, 20 and 10 reps/calories of: Row or Ski-Erg or Assault Bike or Run (400/300/200/100) Alternating Bodyweight Lunges Rest 2 minutes, and then. . . Complete rounds of 40, 30, 20 and 10 reps/calories of: Row or Ski-Erg or Assault Bike or Run (400/300/200/100)...Read More

Boot Camp & Arm Farm!Read More

Come enjoy a drink at the Beer Garden! Metcon “Helton” Three rounds for time of: 800 Meter Run 30 Dumbbell Squat Cleans (50/35 lb DBs) 30 BurpeesRead 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 90 seconds, Three sets of: Station 1 – Barbell Hip Thrust x 6 reps @ 21X1 Station 2 – Band Pull-Aparts x 30 reps @ 1010 Station 3 – L-Sit x...Read More

Strict Press! Weightlifting Every 2 minutes, for 14 minutes (7 sets): Strict Press x 2 reps *Sets 1-3: 75% of 1-RM *Sets 4-5: 80-85% of 1-RM *Sets 6-7: 90-95% of 1-RM Metcon Three rounds for time of: 50 Double-Unders 30 Slamballs (30/20 lbs) 20 Toes to BarRead More