Weightlifting Back Squat *Set 1 – 5 reps *Set 2 – 3 reps *Set 3 – 1 rep *Set 4 – 5 reps – Heavier than first set of 5 *Set 5 – 3 reps– Heavier than first set of 3 *Set 6 – 1 rep– Heavier than first set of 1 Rest 2-3 minutes between sets. Choose the loads based on feel, but these should be heavy! Loading example – 245 x 6, 280 x 4, 315 x 2, 260 x 6, 295 x 4, 325 x 2 reps. Metcon Complete rounds of 21, 15 and 9 reps for time of: Dumbbell Thrusters (50/35 lbs) Chest-to-Bar Pull-UpsRead more

Metcon For time: 800 Meter Run immediately followed by… Three rounds of: 20 Dumbbell Hang Power Clean and Jerk (50/35 lbs) 10 Burpee Box Jump-Overs (24″/20″) immediately followed by… 800 Meter RunRead more

Bootcamp – 8:00AM and 9:00AM Super Charged Saturday – 10:00AM Open Gym 11:00AM to 1:00PMRead more

Metcon Every 8 minutes, for 32 minutes (4 sets) for times:15 Thrusters (95/65 lbs)50 Double-Unders15 Toes to Bar30/25 Calories of Rowing Note times for each set.Read more

Weightlifting Deadlift: *Set 1 – 5 reps *Set 2 – 3 reps *Set 3 – 1 reps *Set 4 – 5 reps – Heavier than first set of 5  *Set 5 – 3 reps– Heavier than first set of 3 *Set 6 – 1 reps– Heavier than first set of 1 (Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2) Metcon Three Rounds for time of:15 Deadlifts (225/155 lbs)10 Hand Release Push-Ups5 Box Jumps (30/24 in.)Read more