Weightlifting Every 2 Minutes, for 16 minutes (4 sets of each): Reverse Snow Angels (20 reps (slow & controlled) ) Bottom’s Up Kettlebell Carry (25 yards each arm) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Burpees Over the Barbell  Read more

Weightlifting Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean Clean (1RM ) Metcon Every 5 minutes, for 15 minutes (3 sets) for times of: 300m Sprint 9 Power Cleans (185/135 lbs) (Post times for all three sets – e.g., 1:36/1:44/1:57)  Read more

Weightlifting Take 15-20 minutes to build to a 1-RM Shoulder Press Shoulder Press (1-RM ) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 12 minutes of: 3 Strict Handstand Push-Ups 6 Ring Dips 9 Pull-Ups 30 Double-Unders  Read more

Metcon Three sets for max reps of: 60 Seconds of Rowing (for Cals) Rest 60 seconds 60 Seconds of DB Thrusters (40/25 lbs) Rest 60 seconds 60 Seconds of Toes to Bar Rest 60 seconds 60 Seconds of Burpee Box Jump-Overs (24″/20″) Rest 2 minutes  Read more

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