Weightlifting Six sets of: Bench Press (1RM @ 20X1 tempo) * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight Rest 2 minutes between sets above 85% of 1-RM Metcon Against a 3-minute running clock, perform the following: Run 400 Meters Max Calories of Rowing Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.  Read more

  Metcon For time: 50 DB Thrusters (50/35 lb DBs) 40 Kettlebell Swings (24/16 kg) 30 Burpees 20 Pull-Ups 10 Man-Makers (50/35 lb DBs) (Push up – L Row – push up- R Row- Power Clean – Push Press) 20 Pull-Ups 30 Burpees 40 Kettlebell Swings 50 ThrustersRead more

Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, complete as many rounds and reps as possible in 30 minutes of: Run 400 Meters or Row 500 Meters 5 Pull-Ups 10 DB Thrusters (50/35 lbs) 15 Kettlebell Swings Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.  Read more

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

Weightlifting Four Sets of: Weighted Strict Pull-Ups (3-4 reps @ 20X1 ) Rest 60 Seconds Pistols (weighted) (3-4 reps @ 20X1 ) – Complete pistols, weighted if possible Rest 60 Seconds Metcon Complete as many rounds and reps as possible in 5 minutes of: 10 Toes to Bar 10 Wall Ball Shots (20/14 lbs) Rest exactly 3 minutes, and then . . . Metcon Complete as many rounds and reps as possible in 5 minutes of: 10 V-Ups 20 Mountain Climbers (each step is one rep)  Read more