Hang Snatch + Snatch Weightlifting Every 90 seconds, for 6 minutes (4 sets): Hang Snatch + Snatch 1 rep @ 80-85% of 1-RM Snatch Immediately followed by… Every 90 seconds, for 9 minutes (6 sets): Snatch x 1 rep (Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. If...Read More

Front Squats! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Front Squat *Set 1 – 3 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 3 reps @ 90%...Read More

Wall Walks! Weightlifting Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Bar Muscle-Ups Station 2 – 6 Wall Walks Station 3 – L-Sit x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) Metcon Two rounds for time of: 25/20 Calories of Rowing 800 Meter...Read More

Teams of two! Metcon In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 18 Calories of Rowing 15 Dumbbell Deadlifts (50/35 lbs) 12 Dumbbell Power Cleans (50/35 lbs) 9 Dumbbell Shoulder to Overhead (50/35 lbs)Read More

Boot Camp + Skills & Drills!Read More

Split Jerks! Weightlifting Every 90 seconds, for 4:30 (3 sets): Behind the Neck Press in Split Jerk Position x 5 reps Build over the course of the 3 sets. Followed by… Every 2 minutes, for 10 minutes (5 sets): Split Jerk x 1 rep Metcon Complete as many rounds and reps as possible in 12...Read More

Deadlifts! Weightlifting Every 2 minutes, for 20 minutes (10 sets): Deadlift x 3 reps @ 80% of 1-RM (Normal overhand grip today, no switch grip) Metcon For time: 800 Meter Run 80 Alternating Reverse Lunges with KB/DB Farmer’s Carry (24/16 kg) 800 Meter RunRead More

Snatches! Weightlifting Every 2 minutes, for 10 minutes (10 sets): Hang Snatch + Snatch  Start around 70% of your 1-RM Snatch. Can be power or squat. Metcon Complete as many rounds and reps as possible in 14 minutes of: 20 Alternating Pistol Squats 15 Alternating Dumbbell Snatches (50/35 lbs) 10 Strict Handstand Push-UpsRead More

New Equipment! Metcon Every 90 seconds, for 30 minutes (5 sets): Station 1 – 25/18 Calories of Rowing  Station 2 – 15 Burpee Box Jump-Overs (24″/20″) Station 3 – 200 Meter Run Station 4 – 20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side) *Your goal should be to finish this...Read More

Tempo Front Squats! Weightlifting Build to today’s 1-RM Tempo Front Squat @ 32X1 (Take a big belly breath and hold it tight on the 3-second descent and the 2-second pause in the bottom) Followed by… One set of: Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat (perform these without any tempo prescription)...Read More