Weightlifting Every 3 minutes, for 18 minutes (6 sets): Power Clean (1.1.1)  (rest 10 seconds between singles) Metcon (Time) For time: 1000 Meter Row 50 Kettlebell Swings (32/24kg) (Note time and weight of kettlebell used.)  Read more

Metcon Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of: 10 DB Hang Squat Cleans (50/35 lbs) 10 DB Shoulder to Overhead (50/35 lbs) 10 Box Jumps (30″/24″)  Read more

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

Weightlifting Snatch + 2 Overhead Squats (3 Reps ) Rest 2-3 Minutes between sets Metcon (AMRAP – Reps) Three sets for max reps of: 60 seconds of Toes to Bar 60 seconds of Dumbbell Ground to Overhead (snatch) 60 seconds of Mountain Climbers Rest 60 seconds between sets  Read more

Weightlifting Four Sets: Bench Press ( 4-6 reps) Rest 30 Seconds Side Plank (45-60 second Side Plank each side) Rest 30 Seconds Metcon (AMRAP – Reps) Five sets for max reps (of Dips): In 60 seconds, complete 15 Burpees and then as many reps as possible of Unbroken Ring or Stationary Dips Rest 60 seconds between sets  Read more