Bootcamp: 8 and 9AM Super Charged: 10AM Open Gym: 8AM- 1PMRead more

Weightlifting Three sets of: Sumo Deadlift x 8 reps @ 21X1 Rest 60 seconds Weighted Pull-Up x 4 reps @ 21X0 Rest 60 seconds Front-Leaning Rest on Rings x 45-60 seconds Rest 60 seconds Metcon Three sets of: 100 Double Unders 100-Foot Walking Lunges with Farmer’s Hold (24/16 kg) Rest 2 minutesRead more

Metcon Five rounds for time of: 400 Meter Run 20 Wall Ball Shots (20/14 lbs) 10 Dumbbell Box Step-Overs (50/35 lbs; 24″/20″)Read more

Weightlifting Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3 reps Metcon Every 6 minutes, for 18 minutes (3 sets) for times: Row 500 Meters 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 35/25 Hand Release Push-UpsRead more

Weightlifting Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Grip Deadlifts + Hang Snatch (pause 2 seconds at mid patella on each of the Deadlifts) Metcon Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Deadlifts (185/135 lbs) 10 Pull-UpsRead more