With the Holiday season around the corner a little TBT with coach benny boo boo back in town! Weightlifting Clean and Jerk Take 10 Minutes to find first Heavy 5 Reps of Clean and Jerk to use in METCON – Metcon Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted: Row 500 Meters 5 Clean & Jerks (full squat clean and split jerk or push jerk) * If you miss a rep – no redo’s aloud. Only 5 attempts each round.Read more

Weightlifting Every 3 minutes, for 15 minutes (5 sets): Bench Press (4-6 reps @ 20X1)  – Metcon Complete as many rounds and reps as possible in 15 minutes of: 5 Strict Pull-Ups 10 Strict Handstand Push-Ups (or L-Seated DB Presses) 20 Air SquatsRead more

Metcon Every 10 minutes, for 40 minutes (4 sets) for times: Run 400 Meters 15 Burpee Box Jump-Overs (24″/20″) 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) Run 400 MetersRead more

Normal Schedule this week with Christmas around the corner! – Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat Set 1 – 6 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 2 reps @ 85% Set 4 – 2 reps @ 90% Set 5 – 1 rep @ 95% followed by…One set of: Back Squat x Max Unbroken Reps @ 87% – Metcon Three rounds for time of: 50 Double-Unders 15 Toes to Bar 15 Dumbbell Push Press (50/35 lbs)Read more

Metcon In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Front Squats (185/135 lbs – from the ground) 8 Pull-Ups followed immediately by…In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Thrusters (135/95 lbs) 8 Pull-UpsRead more