Gymnastics Every 2 minutes, for 16 minutes (4 sets of each): Station 1: Bar or Ring Muscle-Ups x Max Reps in 45 seconds (or Max Reps of Strict Dips) Station 2: Handstand Walk x 10 meters Metcon Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals: Minute 1 – Rowing (for calories) Minute 2 – Strict Handstand Push-Ups Minute 3 – Bar Muscle-Ups or Pullups Minute 4 – 30-Second Front Leaning Rest on Floor  RX+: Bar Muscle Ups RX: Pull UpsRead more

Weightlifting Back Squat *Set 1 – 5 reps @ 70-75% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 80-85% *Set 4 – 5 reps @ 75-80% *Set 5 – 3 reps @ 80-85% *Set 6 – 1 rep @ 85-90% Rest 2-3 minutes between sets. Metcon Complete as many rounds and reps as possible in 12 minutes of: 4 Dumbbell Hang Power Cleans (50/35 lb DBs) 8 Dumbbell Front Squats (50/35 lb DBs) 12 Alternating Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)Read more

Weightlifting Five sets of: Push Press x 4 reps Rest 2 minutes Build to today’s heavy 4 reps. Metcon “Helen” Three rounds for time of: 400 Meter Run 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Compare today’s training results with 6.24.19Read more

Metcon Complete as many rounds and reps as possible in 5 minutes of: 15 Box Jumps (24″/20″) 15 Dumbbell Push Presses (50/35 lbs) Rest 2 minutes, and when the running clock reaches 7:00… Complete as many rounds and reps as possible in 5 minutes of: 5 Devil’s Presses (50/35 lb DBs) 15 Air Squats Rest 2 minutes, and when the running clock reaches 14:00… Complete as many rounds and reps as possible in 5 minutes of: 10 Pull-Ups 15 Hand Release Push-UpsRead more

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