Weightlifting Weighted Pull-ups (Building to a 1 RM) Set 1 – 3 reps Set 2 – 2 reps Sets 3-6 – 1 rep Rest 2-3 minutes between sets, building to today’s 1-RM – Metcon Three rounds for time of: 400 Meter Run – or 500m Row (weather permitting) 20 Pull-Ups 10 Strict Handstand Push-UpsRead more

Weightlifting Every 90 seconds, for 6 minutes (4 sets): High-Hang Snatch (2 reps @ 50-65% of 1-RM Snatch) Rest 90 seconds then… Every 90 seconds, for 6 minutes (4 sets): Hang Snatch (1 rep @ 65-80% of 1-RM Snatch) Rest 90 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Snatch (1 rep @ 80+% of 1-RM Snatch)  – Metcon Complete as many rounds and reps as possible in 9 minutes of: 30 Double-Unders 6 Snatches (135/95 lbs)Read more

Weightlifting Four Sets of: Deadlift (3-5 reps @ 20X1) Rest 20 seconds Handstand Push-ups (Max Reps in 1 Minute) Rest 3 Minutes – In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Balls (20/14) 12 Burpees  Read more

Metcon Complete as many rounds and reps as possible in 3 minutes of: 10 Single-Arm Dumbbell Snatches 10 Box Jump-Overs (or Step-Overs) 10 Push Ups Rest 3 minutes between sets, and complete a total of five sets.Read more

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