Tempo Back Squats! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Tempo Back Squat x 3 reps @ 31X1 Start your first set at approximately 60-65% of your 1-RM Back Squat and try to build each set until you find today’s heavy triple at this prescribed tempo. Metcon Three rounds for time of: 400 Meter Row  30 Cossack Squats (RX+ Pistols) 20 Pull-UpsRead more

1-RM Split Jerk! Weightlifting “1-RM Split Jerk” Take 20 minutes to find today’s 1-RM Split Jerk Metcon Every 4 minutes, for 16 minutes (4 sets) for times: 400 Meter Run  10 Strict Handstand Push-Ups 20 Push-Ups Go hard, earn your rest, and repeat!Read more

30 Minutes! Metcon Every 2 minutes, for 30 minutes (3 sets): Station 1 – 400 Meter Run Station 2 – 15 Strict Pull-Ups Station 3 – 75 Double Unders Station 4 – 30 Wall Ball Shots (20/14 lbs) Station 5 – 20 Toes to BarRead more

Boot Camp & Arm Farm!Read more

Barbell Hip Thrusts! Weightlifting Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 60 seconds Band-Resisted Face Pulls x 15 reps @ 21X1 Rest 60 seconds Metcon Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs) (1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)Read more