Boot Camp & Arm Farm!Read more

Deadlifts! Weightlifting Every 2 minutes, for 24 minutes (8 sets): Deadlift *Set 1 – 8 reps @ 55% *Set 2 – 6 reps @ 65% *Set 3 – 4 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 1 rep @ 101% *Set 8 – 1 rep @ 101-105% Rest as needed Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Metcon Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts (225/155 lbs) 12 Box Jump-Overs (24″/20″)Read more

Strict Press! Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Strict Press x 4 reps *Sets 1-3: 75% of 1-RM *Sets 4-5: 80-85% of 1-RM Metcon “Benjamin Push-Up” For time: 100 Push-Ups @ 10X1* (you must pause for 1-second at the top of each push-up) *Every time you break a set of push-ups, perform 15 Russian Kettlebell Swings (32/24 kg)Read more

Double-Unders! Metcon For time: 1000 Meter Row 800 Meter Run 150 Double-Unders 100 Walking Lunges 150 Double-Unders 800 Meter Run 1000 Meter RowRead more

Front Squats! Weightlifting Every 2:30, for 10 minutes (4 sets): Front Squat *Set 1 – 2 reps @ 85% *Set 2 – 1 rep @ 90% *Set 3 – 1 rep @ 95% *Set 4 – Max reps @ 85% Metcon Every 5 minutes, for 15 minutes (3 sets) for times: 300 Meter Run 20 Thrusters (95/65 lbs) 10 Bar-Facing BurpeesRead more