Weightlifting Four sets of: Back Squat (8 Reps ) Rest 3 minutes Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult. Metcon Three rounds for time of: 400 Meter Run 30 Alternating Cossack Squats (RX+ Pistols) 15 Toes to Bar  Read more

Metcon In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of: 5 Shoulder to Overhead (135/95 lbs) 10 Burpees Over the Barbell Weightlifting Every minute, on the minute, for 10 minutes (2 sets of each): Station 1 – Plank Hold (40 seconds) Station 2 – Landmine Rows (6-8 reps @ 2111 (Left Arm)) Station 3 – Landmine Rows (6-8 reps @ 2111 (Right Arm)) Station 4 – Strict Ring Pullup (6-8 reps ) Station 5 – Hollow Body Hold (30-40 seconds)  Read more

Metcon Weightlifting Every 2 minutes, for 16 minutes (8 sets): High Hang Snatch + Hang Snatch (1 Complex (2 reps)) Build over the course of the eight sets. Metcon (Time) Five rounds for time of: 20 Wall Ball Shots (20/14 lbs) 5 Squat Snatches (135/95 lbs)  Read more

Metcon In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 20 Double DB Deadlifts (10 each) 30 Pull-Ups (15 each) Partners must run together, and may only start deadlifts once both members are back at the barbell.  Read more

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead more