Boot Camp & Arm Farm!!Read more

Strict Press! Weightlifting Take 10 minutes to establish an 8-RM… Strict Press Rest until the running clock reaches 12:00, and then… Every 3 minutes, for 6 minutes (2 sets) of: Strict Press x 8 reps @ 90% of today’s 8-RM Metcon Four rounds for time of: 400 Meter Run 15 Push Presses (115/75 lbs)Read more

Deadlifts! Weightlifting Take 10 minutes to build to… Deadlift x 2 reps @ 90% of 1-RM Immediately followed by… Every 2 minutes, for 10 minutes (5 sets): Speed Deadlift x 2 reps @ 80% Metcon “DT” Five rounds for time of: 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Shoulder to Overhead (155/105 lbs)Read more

Who loves rowing and running!?? Metcon Every 8 minutes, for 32 minutes (4 sets) for times: 20/15 Calories of Rowing 20 Cossack Squats  400 Meter Run 15 Strict Pull-Ups Notes: RX+ Alternating PistolsRead more

Split Jerks! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk with a 2 second pause in the dip & 2 second pause in receiving *Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk *Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk Metcon Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Burpees to Target 6″ Above Standing ReachRead more