Tempo Back Squats! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Tempo Back Squat x 3 reps @ 31X1 Start your first set at approximately 60-65% of your 1-RM Back Squat and try to build each set until you find today’s heavy triple at this prescribed tempo. Metcon Three rounds for time of: 400...Read More

1-RM Split Jerk! Weightlifting “1-RM Split Jerk” Take 20 minutes to find today’s 1-RM Split Jerk Metcon Every 4 minutes, for 16 minutes (4 sets) for times: 400 Meter Run  10 Strict Handstand Push-Ups 20 Push-Ups Go hard, earn your rest, and repeat!Read More

30 Minutes! Metcon Every 2 minutes, for 30 minutes (3 sets): Station 1 – 400 Meter Run Station 2 – 15 Strict Pull-Ups Station 3 – 75 Double Unders Station 4 – 30 Wall Ball Shots (20/14 lbs) Station 5 – 20 Toes to BarRead More

Boot Camp & Arm Farm!Read More

Barbell Hip Thrusts! 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 60 seconds Band-Resisted Face Pulls x 15 reps @ 21X1 Rest 60 seconds Metcon Complete as many rounds and reps as possible...Read More

Split Jerks! Weightlifting Every 2:30, for 15 minutes (6 sets): Split Jerk x 1 rep *Set 1 – 1 rep @ 75% *Set 2 – 1 rep @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 1 rep...Read More

Front Squats! Weightlifting Take 20 minutes to build to a 1-RM Front Squat Suggested sets: *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep...Read More

Dumbbell Bench Press! Weightlifting Three sets of: 1-1-2 Dumbbell Bench Press x 8-10 reps immediately followed by… Banded Overhead Triceps Extension x 30 reps immediately followed by… Bent Over Dumbbell Row x 6 reps @ 21X0 Rest two minutes Metcon Every 6 minutes, for 18 minutes (3 sets) for times: 400 Meter Run  20/15 Calories...Read More

“Keep it Steady” Metcon “Keep it Steady” Three rounds for time of: 800 Meter Run 10 Overhead Squats (155/105 lbs) 15 Burpees Over the Barbell 20 Toes to Bar Mobility Work Take 5-10 minutes to work on mobility that might be hindering your performance/range of motion/ or creating discomfort!Read More

Teams of two! Metcon In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 60 Kettlebell Swings (30 each; 24/16 kg) 40 Kettlebell Box Step-Ups (20 each; 20″) 20 Strict Pull-Ups (10 each) Partners must run together, and may only start kettlebell swings once both members are back...Read More