“Cindy”! Metcon “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Metcon Every Minute on the Minute for 9 minutes (3 sets of): Station 1 – 40-second Side Plank (left) Station 2 – 40-second Side Plank (right) Station 3 – 40-second Front Leaning Rest...Read More

Split Jerks! Weightlifting Every 60 seconds, for 3 minutes (3 sets): Push Press in Split Jerk Position x 3 reps Build over the course of the 3 sets. Followed by… Every 2 minutes, for 14 minutes (7 sets): Split Jerk *Sets 1-2 = 2 reps at 80%  *Sets 3-4 = 1 rep at 90%  *Set...Read More

Deadlifts, Cleans, and Lunges! Metcon Every 4 minutes, for 20 minutes (5 sets) for times: 12 Deadlifts (135/95 lbs) 12 Power Cleans (135/95 lbs) 12 Alternating Reverse Lunges (135/95 lbs) Accessory Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled) Station 2...Read More

Snatches! Metcon Every 2 minutes, for 16 minutes (8 sets): Snatch x 1 rep *Set 1 = 1 reps @ 70% *Set 2 = 1 rep @ 80% *Set 3 = 1 rep @ 88% *Set 4 = 1 rep @ 91% *Set 5 = 1 rep @ 94% *Set 6 = 1 rep @...Read More

AMRAP! Metcon Complete as many rounds and reps as possible in 40 minutes of: 400 Meter Run 40 Double-Unders 40 Walking Lunges with DB/KB Farmer’s Hold (24/16 kg) 40/30 Calories of Rowing  40 Double-Unders 20 Plyo Push-Ups to PlateRead More

Max Reps! Metcon Against a 12-minute running clock… 110/90 Calorie Row Max Reps of Wall Ball Shots (20/14 lbs) in remaining time Rest 4 minutes, and when the clock reaches 16:00… Against an 8-minute running clock… 90/70 Calorie Row Max Reps of Dumbbell Thrusters (50/35 lbs) in remaining time Rest 4 minutes, and when the...Read More

Boot Camp and Arm Farm!Read More

Deadlifts! Weightlifting Every 3 minutes, for 18 minutes (6 sets): Deadlift x 2 reps @ 87.5% of 1-RM (Normal overhand grip today, no switch grip) Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Box Jumps (24″/20″ – step down) 10 Toes to Bar 10 Alternating Reverse Lunges (50/35 lb...Read More

Split Jerks! Weightlifting Every 60 seconds, for 3 minutes (3 sets): Push Press in Split Jerk Position x 3 reps Build over the course of the 3 sets. Followed by… Every 2 minutes, for 12 minutes (6 sets): Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving *Sets 1-2 = 1 rep...Read More

1 Rep Max Front Squat! 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...Read More