Metcon In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Dumbbell Thrusters (40/25#) 400 Meter Run 100 Pull-Ups 400 Meter Run 100 Dumbbell Thrusters (40/25#) 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same time.  Read more

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 11 a.m. – 1 p.m.Read more

Weightlifting Four sets of: Back Squat (6 Reps ) Rest 3 minutes Choose the same weights you used on October 23rd. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult. Metcon For time: 30/20 Calories of Rowing 30 Front Squats (155/105 lbs) 30 Alternating Front-Racked Reverse Lunges (155/105 lbs)  Read more

Weightlifting 8 Sets of: 2 Clean Lift-Offs + Power Clean (2  CLO + 1 PC) Build over the course of the 8 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean. Metcon (Time) Five rounds for time of: 80 Double Unders 6 Ground to Overhead (155/105 lbs) 12 Chest-to-Bar Pull-Ups  Read more

Gymnastics Every 90 Seconds, for (3 sets) of: Interval 1 – Wall Climb x 3 Interval 2 – Ring Pull-Ups (with False Grip) x 8 reps Interval 3 – HS Lunge + Tabletop  + Hand Plant + scissor Kick x 2 per leg (3 sec pause in all positions) Metcon (AMRAP – Rounds and Reps) Four sets for max reps, each against a 3-minute running clock: Row 500 Meters Strict Handstand Push-Ups x Max Reps Rest 3 minutes between sets.  Read more