Deadlifts! Weightlifting Take 10 minutes to build to… Deadlift x 2 reps @ 95% of 1-RM Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Speed Deadlift x 2 reps @ 80% Metcon Every 5 minutes, for 15 minutes (3 sets) for times: 400 Meter Run 20 Dumbbell Box Step-Ups (50/35 lb DBs 20 in)Read more

Strict Press! Weightlifting Every 2 minutes, for 10 minutes: Strict Press x 6 reps *Sets 1-3: 65% of 1-RM *Sets 4-5: 70-75% of 1-RM Metcon Five rounds for time of: 40 Double-Unders 10 Dumbbell Power Cleans (50/35 lb DBs) 10 Dumbbell Push Presses (50/35 lb DBs)Read more

Labor Day Loredo!Read more

Labor Day Loredo is Monday September 6th – MINI PANCAKES!  Metcon “Rabbit’s Delight” Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements. Movements: DB Thrusters (40/25 lb)KB Swings (24/16 kg)Wall Ball (20/14 lb)Box Jumps (24″/20″) Scoring:A team’s score will be determined by the number of repetitions they complete of the indoor movementsRead more

Boot Camp & Arm Farm!Read more