Weightlifting Take 20 minutes to build to today’s 2RM or heavy double Power Clean.  (Reps must be linked together and not bailed between) Metcon For time 50 Burpees Over the Barbell 50 Power Cleans (95/65 lbs)Read more

Weightlifting Every 3 minute, for 15 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2 sets): Push Press x Max Reps @ 80-85% of today’s 1-RM Metcon “Helen” Three rounds for time of: 400 Meter Run 21 Kettlebell Swings (24/16 kg) 12 Pull-UpsRead more

Metcon In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 10 Dumbbell Devil’s Presses (50/35 lbs) Station 2 – 100 Double Unders Station 3 – 30 Box Jumps (24″/20″) Station 4 – 40 Push-Ups Station 5 – RestRead more

BootCamp: 8 and 9 AM SuperCharged: 10 AM Open Gym: 8 AM- 1 PMRead more

Weightlifting Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of: Strict Press Set 1 – 5 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Set 6 – 1 rep @ 95% Immediately followed by… Every 2 minutes, for 4 minutes (2 sets) of: Strict Press x 8 reps @ 80% Metcon Complete as many rounds and reps as possible in 12 minutes of: 300/250 Meter Row 20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB) 20 Box Step-Overs with DB Goblet Hold (24″/20″; 50/35 lb DB)Read more