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

Gymnastics Take 15 minutes to rotate through practicing three gymnastics movements: Movement 1 – Ring Muscle-Ups (or) Progressions Movement 2 – L-Sit Hold Progressions Movement 3 – Handstand Hold (or) Progressions Metcon Two sets for max reps: 3 Minutes of Rowing 2 Minutes of Alternating Dumbbell Snatches (50/35 lbs) 3 Minutes of Rowing 2 Minutes of Ring DipsRead more

Metcon Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 8 Deadlifts @ 70% of 1-RM Minute 2 – 16 Walking Lunges with Farmer’s Carry (50/35 lb DBs) Minute 3 – 6 Bar Muscle-Ups Minute 4 – 12 Parallette Shoot Throughs Minute 5 – 40 Seconds of Prone PlankRead more

Metcon Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 15 minutes of: 300 Run 30 Hand Release Push-Ups 20 Wall Ball Shots (20/14 lbs)Read more

Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 3 reps @ 31X1 Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. Metcon Three rounds for time of: 400 Meter Run 15 Hang Squat Cleans (115/75 lbs) 15 Pull-UpsRead more