Weightlifting For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every Minute on the Minute, for 6 minutes (6 sets) High-Hang Clean (1 rep @ 50-65 of 1-RM Clean) Rest 60 Seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean (1 rep @ 65-80% of 1-RM Clean) Rest 60 seconds, and then… Every 2mins, for 6 minutes (3 sets) Clean (1 rep @ 80+% of 1-RM Clean) Metcon Complete rounds of 21, 15 and 9 reps for time of: 135/95 lb Power Cleans RX+(185/135 lbs) Strict Handstand Push-Ups  Read more

NO YOGA TODAY!! Metcon Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings (32/24 kg) 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.  Read more

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: CANCELLED! i99 Clinic – Only 1 workout option for SCSRead more

Weightlifting Deadlift ( 1-RM) Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Metcon Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts (225/155 lbs) 12 Box Jump-Overs (24″/20″)  Read more

Weightlifting Every 2 minutes, for 18 minutes (3 sets each) of: Weighted Strict Chest-to-Bar Pull-Ups  (3 Reps) Handstand Walk (50-75 Feet) L-Sit (60 seconds) (accumulate the time if you’re unable to maintain this position unbroken) Metcon Five rounds for max calories/reps of: 30 seconds of Rowing Rest 30 seconds 30 seconds of Double-Unders Rest 30 seconds 30 seconds of Burpees Rest 30 seconds  Read more