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

Weightlifting Four sets of: Back Squat (6-8 reps @ 30X1) Rest 90 Seconds Weighted Strict Pull-Ups (5-7 reps) – Keep grip pronated Rest 90 Seconds Metcon “Sandbag Little Bear” Six sets for max weight of: Sandbag Complex x 5 reps The Sandbag Complex: Power Clean Front Squat Shoulder to Overhead Back Squat Shoulder to Overhead * Rest 90 seconds between sets  Read more

Weightlifting Shoulder Press (@ 20X1) *Set 1 – 5 Reps *Set 2 – 3 Reps *Set 3 – 3 Reps *Set 4 – 2 Reps *Set 5 – 2 Reps *Set 6 – 1 Rep *Set 7 – 1 Rep *Set 8 – 1 Rep Rest 2 minutes between each set. Metcon Four rounds for time of: 40 Double-Unders 20 Wall Ball Shots 10 Toes to Bar  Read more

Metcon Baseline (Time) 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups – Metcon  Complete as many rounds and reps as possible in 15 minutes of: Run 300m 10 Kettlebell Swings 53/35 10 Box Step-Overs  24/20in 10 Single KB Suitcase Deadlifts; 53/35  Read more

Weightlifting For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. – Every 2 minutes, for 6 minutes (3 sets): High-Hang Snatch Rest 60 seconds, and then… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch Rest 60 seconds, and then… Every 2 minutes, for 6 minutes (3 sets): Snatch (Rest 60 seconds, and then…) Metcon Complete as many rounds and reps as possible in 9 minutes of: 3 Power Snatches (135/95 lbs) 6 Overhead Squats (135/95 lbs) 9 Burpees Over the Barbell  Read more