Split Jerks! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk *Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk *Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk *Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk Metcon For time: 30 Toes to Bar 30 Shoulder to Overhead (115/75 lbs) 30 Chest-to-Bar Pull-Ups 30 Shoulder to Overhead (115/75 lbs) 30 Toes to BarRead more

Max Reps! Metcon For max reps (or calories): 60 seconds of Assault Bike/Row/Ski Erg Rest 60 seconds 60 seconds of Slamballs (30/20 lbs) Rest 60 seconds 60 seconds of V-Ups Rest 60 seconds 60 seconds of Double-Unders Rest 60 seconds 60 seconds of Dumbbell Front Squats (50/35 lbs) Rest 60 seconds 60 seconds of Hand Release Push-Ups Rest 4 minutes until the running clock reaches 15:00, and then Repeat for two rounds total. Read more

Boot Camp & Arm Farm!Read more

Cleans! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: 2 reps x (Clean Lift Off + Hang Power Clean) (pull from the floor, pause for 2 seconds at mid-patella, and then Power Clean from the position) Start around 60-65% of your 1-RM and build over the course of the 8 sets to something heavy for today. Metcon For time: 800 Meter Run 40 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach)Read more

Front Squats! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Front Squat *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% Metcon Three sets for max calories of: 60 seconds of Wall Ball Shots (20/14 lbs) Rest two minutes 60 seconds of Rowing Rest two minutes Read more