Metcon In teams of two, complete the following for time: 100 Alternating Front-Racked Dumbbell Reverse Lunges (50/35 lbs) 400 Meter Run (together) 80 Dumbbell Push Presses (50/35 lbs) 400 Meter Run (together) 60 Dumbbell Power Cleans (50/35 lbs) 400 Meter Run (together) 40 Dumbbell Box Step-Overs (50/35 lbs; 24″/20″) 400 Meter Run (together) 20 Bar Muscle-Ups  400 Meter Run (together)Read more

Boot Camp- 8 and 9AM Super Charged- 10AM Open Gym- 8AM-1PMRead more

Metcon “Jackie” For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups Weightlifting Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest 45 seconds after each leg Strict Handstand Push-Ups x 8-10 reps @ 2011 (if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less) Rest 90 secondsRead more

Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Split Jerk x 1 rep Build over the course of the 8 reps to today’s heavy. Metcon Complete as many rounds and reps as possible in 8 minutes of: 30 Double-Unders 10 Burpees Over the Barbell 3 Ground to Overhead (135/95 lbs)Read more

Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Front Squat *Set 1 – 4 reps @ 65% of 1-RM *Set 2 – 4 reps @ 70% *Set 3 – 3 reps @ 75% *Set 4 – 3 reps @ 80% *Set 5 – 2 reps @ 85% *Set 6 – 2 reps @ 88% *Set 7 – 1 rep @ 90% *Set 8 – 1 rep @ 90+% If you don’t know your 1-RM, simply use today to build to something heavy, using the percentages as perceived effort guidelines. Metcon Every 5 minutes, for 15 minutes (3 sets for max calories): 90 seconds of Rowing Note number of calories achieved in each set, then add the three for your total score – e.g. – 62, 54, 56 = 172 calories. Go all out on these and trust/test your ability to recover between sets.Read more