Metcon In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Air Squats 40 Kettlebell Swings 30 DB Shoulder to Overhead (50/35 lbs) 20 Burpees 10 Strict Pull-Ups Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.  Read more

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

Metcon Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 10 Strict Handstand Pushups Rest 5 minutes, and when the running clock reaches 20:00… Metcon  Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 40 Push-Ups 20 Wall Ball Shots (20/14 lbs)  Read more

Weightlifting Every 2 minutes, for 12 minutes (6 sets): High Hang Snatch + Hang Snatch (1 Complex (2 Reps)) Build over the course of the six sets Metcon Four sets for max reps: 30 seconds of  Slamballs Rest 30 seconds 30 seconds of Box Jumps (24″/20″) Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds  Read more

Weightlifting Shoulder Press (1 Rep) Every 3 minute, for 15 minutes (5 sets). Build to today 1 RM Once you have found your 1-RM (which you will use for this entire cycle) then perform the following… Push Press (Max Reps) Every 3 minute, for 6 minutes (2 sets) x Max Reps @ 80-85% of today’s 1-RM shoulder press Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups  Read more