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Deadlifts! Weightlifting Every 2 minutes, for 24 minutes (8 sets): Deadlift *Set 1 – 8 reps @ 55% *Set 2 – 6 reps @ 65% *Set 3 – 4 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7...Read More

Strict Press! Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Strict Press x 4 reps *Sets 1-3: 75% of 1-RM *Sets 4-5: 80-85% of 1-RM Metcon “Benjamin Push-Up” For time: 100 Push-Ups @ 10X1* (you must pause for 1-second at the top of each push-up) *Every time you break a set of push-ups,...Read More

Double-Unders! Metcon For time: 1000 Meter Row 800 Meter Run 150 Double-Unders 100 Walking Lunges 150 Double-Unders 800 Meter Run 1000 Meter RowRead More

Front Squats! Weightlifting Every 2:30, for 10 minutes (4 sets): Front Squat *Set 1 – 2 reps @ 85% *Set 2 – 1 rep @ 90% *Set 3 – 1 rep @ 95% *Set 4 – Max reps @ 85% Metcon Every 5 minutes, for 15 minutes (3 sets) for times: 300 Meter Run 20...Read More

Split Jerks! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk *Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk *Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk *Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk Metcon For time: 30 Toes to Bar 30 Shoulder...Read More

Max Reps! Metcon For max reps (or calories): 60 seconds of Assault Bike/Row/Ski Erg Rest 60 seconds 60 seconds of Slamballs (30/20 lbs) Rest 60 seconds 60 seconds of V-Ups Rest 60 seconds 60 seconds of Double-Unders Rest 60 seconds 60 seconds of Dumbbell Front Squats (50/35 lbs) Rest 60 seconds 60 seconds of Hand...Read More

Boot Camp & Arm Farm!Read More

Cleans! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: 2 reps x (Clean Lift Off + Hang Power Clean) (pull from the floor, pause for 2 seconds at mid-patella, and then Power Clean from the position) Start around 60-65% of your 1-RM and build over the course of the 8 sets to something...Read More

Front Squats! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Front Squat *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% Metcon Three sets for max calories of:...Read More