Weightlifting Five Sets: Back Squat (5 reps) Rest 2-3 minutes between sets Metcon (Time) Three rounds for time of: 40 Double-Unders 30 Alternating Reverse Lunges with KB in Goblet 20 V-Ups  Read more

Weightlifting Every 2 minutes, for 18 minutes (9 sets) Clean and Jerk (1RM) Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 6 minutes of: 8 Burpee over barbell 15 Shoulder to Overhead (115/75 lbs) 20 Pull-Ups (RX + 7 Ring Muscle Ups)  Read more

Metcon (AMRAP – Reps) Five sets of: 90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds of Kettlebell Swings (for max reps) 30 seconds of Rest 90 seconds of Burpees 30 seconds of Rest 90 seconds of Front Leaning Rest on Rings (keep torso rigid in a “hollow” position, palms driving through the rings) 30 seconds of Rest  Read more

Metcon (Time) For time: 2000 Meter Row immediately followed by… Five rounds of: 12 DB Front Squats (50/35lb) 12 Chest to Bar Pull-Ups immediately followed by… 1200 Meter Run  Read more

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