Rowing and running! Metcon Every 10 minutes, for 40 minutes (4 sets) for times: 40/30 Calories of Rowing  800 Meter Run 50 Double-Unders Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are...Read More

Snatches! Weightlifting Every 2 minutes, for 16 minutes (8 sets): Snatch x 1-2 reps *Build over the course of 8 sets to a heavy single Metcon For time: 1000 Meter Row 30 Burpees Over the Barbell 15 Hang Power Snatches (155/105 lbs)Read More

30 Minutes! Metcon Every 2 minutes, for 30 minutes (3 sets) of: Station 1 – 400 Meter Run Station 2 – 10 Dumbbell Renegade Rows (Push-Up, Row Left, Push-Up, Row Right = 1 rep) Station 3 – 20/15 Calories of Rowing Station 4 – 15 Burpee Box Jump-Overs (24″/20″) Station 5 – 60 seconds Plank...Read More

Boot Camp + Skills & DrillsRead More

How are your Toes-to-Bar?? Metcon Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (20/14 lbs)Read More

Deadlifts! Weightlifting Every 2 minutes, for 16 minutes (8 sets): Deadlift x 3 reps @ 85% of 1-RM Metcon For time: 800 Meter Run 50 Chest-to-Bar Pull-Ups 800 Meter Run Time Cap: 13 MinutesRead More

Hang Power Snatches! Weightlifting Every 90 seconds, for 15 minutes (10 sets): Hang Power Snatch x 2 reps Metcon Five rounds for time of: 40 Air Squats  20 Alternating Dumbbell Snatch (50/35lbs)Read More

Push Jerks & Split Jerks! Weightlifting Every 60 seconds, for 3 minutes (3 sets): Push Jerk x 3 reps Followed by… Every 2 minutes, for 12 minutes (6 sets): Split Jerk x 2 reps  *Build over the 6 sets, set 6 should be approx. 90% Metcon Three rounds for time of: 500 Meter Row 15...Read More

Front Squats! Weightlifting Every 2 minutes, for 12 minutes (6 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% *Set 6 – Max Reps @ 80%...Read More

Running! Metcon In 15 minutes, complete the following: Run 800 Meters immediately followed by as many rounds and reps as possible of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Rest exactly 5 minutes, and when the running clock reaches 20:00 . . . In 15 minutes, complete the following: Run 800 Meters immediately followed...Read More