Box Squats! Weightlifting Every 90 seconds, for 24 minutes (4 sets): Station 1 – Single-Leg Box Squats x 6 reps each leg @ 2111 Station 2 – Prone Lying Banded Leg Curls x25 reps @ 2111 Station 3 – Hollow Body Hold x 60 seconds Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111 Metcon For max reps: 4 Minutes of Dumbbell Box Step-Ups (50/35 lb DBs 20″ box) Rest 60 seconds, and then… For max calories: 4 Minutes of RowingRead more

Snatches! Weightlifting Every 90 seconds, for 15 minutes (10 sets) of: Snatch x 1.1 (rest 5-7 seconds between singles) Metcon Complete as many rounds and reps as possible in 9 minutes of: 9 Strict Pull-Ups 6 Strict Handstand Push-Ups 3 Snatches (135/95 lbs)Read more

Running! Metcon Every 8 minutes, for 32 minutes (4 sets) for times of: 400 Meter Run 12 Dumbbell Thrusters (50/35 lb DBs) 12 Dumbbell Alternating Reverse Lunges (50/35 lb DBs) 400 Meter RunRead more

Boot Camp & Arm Farm!Read more

Deadlifts! Weightlifting Take 10 minutes to build to… Deadlift x 3 reps @ 85% of 1-RM Immediately followed by… Every 2 minutes, for 10 minutes (5 sets): Speed Deadlift x 3 reps @ 75% Metcon Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)Read more