Arm Farm and Bootcamp!!Read more

Metcon (10 Rounds for time) Every 90 seconds for 15 minutes, 10 sets of:8 Ground to Overhead (75/55 lbs)10 Burpees Over the Barbell Weightlifting Every 90 Seconds, (3 sets of each): Band Pull-Aparts (30 Reps) Wall Sits (60 seconds (weighted if possible)) Side Plank (30 Seconds Ea.Read more

Weightlifting Six sets of: Unsupported Seated Strict Press (2-3 reps) Build to today’s 3-RM.Rest 2-3 minutes Metcon Complete as many rounds and reps as possible in 12 minutes of:4 Chest to Bar Pull-Ups8 Toes to Bar12 Dumbbell Push Presses (50/35 lbs)Read more

Weightlifting Every 3 minutes, for 18 minutes (6 sets): Back Squat  *Set 1 – 5 reps @ 75%*Set 2 – 3 reps @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 5 reps @ 78-80%*Set 5 – 3 reps @ 83-85%*Set 6 – 1 rep @ 88-90%If you made all sets at the prescribed percentages last week, please use 2% more weight this week for each set. Metcon (Time) Every 5 minutes, for 15 minutes (3 sets) for time:40 Calories of Rowing30 Wall Ball Shots (20/14 lbs) Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04Read more

Weightlifting Every 90 seconds, for 6 minutes (4 sets): Hang Clean (2 reps @ 65-70% of 1-RM Clean) Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (6 sets): Hang Clean + Clean ( 75-85% of 1-RM Clean) Metcon (Weight) Every 4 minutes, for 16 minutes (4 sets) for times of:20/15 Calories of Rowing5 Cleans @ approximately 70-75% of your 1-RM Score: Attempts Successfully Made x Weight of Barbell = Total Load LiftedRead more