Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of:2 Muscle-ups4 Handstand Push-ups8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here Weightlifting Three sets of: Single-Leg Glute Bridge (10-12 reps each leg @ 2012) Rest 30 Seconds Frog Pumps (20 reps @ 1112)Rest 30 Seconds Hollow Body Hold (60 seconds) Rest as neededRead more

Metcon Complete as many rounds and reps possible in 25 minutes of:400 Meter Run15 Dumbbell Thrusters (50/35 lb DBs)15 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)400 Meter Run15 Devil’s Presses (50/35 lb DBs)Read more

Arm Farm and Bootcamp!!Read more

Weightlifting Every 3 minutes, for 12 minutes (4 sets): Bench Press (6-8 reps @ 20X1) Metcon Three sets for max reps:90 seconds of the following…9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-UpsRest 30 seconds90 seconds of the following…9 Burpee Box Jump-Overs + Max Reps of Strict Pull-UpsRest 30 seconds90 seconds of the following…9 Burpee Box Jump-Overs + Max Reps of Toes to BarRest 30 secondsRead more

Weightlifting Every 90 seconds, for 24 minutes (4 sets): Single-Leg Box Squats (6 reps each leg @ 2111)Or Cossack Squats Prone Lying Banded Leg Curls (25 reps @ 2111) Hollow Body Hold (60 seconds) Supinated-Grip Bent-Over Barbell Row (6-8 reps @ 2111) Metcon (AMRAP – Reps): 4 Minutes of Dumbbell Box Step-Ups (50/35 lb DBs over 20″ box)Rest 60 seconds, and then…For max calories:4 Minutes of RowinRead more