Tempo Front Squats! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 65% of 1-RM Front Squat *Set 2 – 2 reps @ 70% *Set 3 – 2 reps @ 75% *Set 4 – 1 rep @ 80% *Set 5 – 1 rep @ 85% Metcon “Nitrous” For time: 1000 Meter Row 50 Thrusters (95/65 lbs) Read more

Max Reps! Metcon Three sets for max calories/reps of: 4 Minutes of 800m Run  3 Minutes of Assault Bike or Ski Erg or Rowing  2 Minutes of Burpee Box Jump-Overs (24″/20″)  1 Minute of Dumbbell Thrusters (50/35 lbs)  Rest 5 minutesRead more

Boot Camp & Arm Farm!Read more

Lunges! Weightlifting Every two minutes, for 12 minutes (6 sets): Dumbbell Walking Lunge x 12 steps @ 10X0 Go heavy the final steps should not be performed without struggle. Metcon Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 60 seconds, and then… Complete as many rounds and reps as possible in 5 minutes of: 5 Dumbbell Beast-Makers 10 Box Jumps (24″/20″) *Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead Rest 60 seconds, and then… Complete as many rounds and reps as possible in 5 minutes of: 5 Toes to Bar 10 Push-UpsRead more

5K Run and Row! Metcon For time: Run 5k  Immediately Into… Row 5k *Scale for today will be to choose one or the other to completeRead more