Max Reps! Metcon For max reps: 60 seconds of Bar Muscle-Ups or Strict Pull-Ups  Rest 60 seconds 60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Press  Rest 60 seconds 60 seconds of Rowing (for Calories) Rest 60 seconds 60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)  Rest 60 seconds 60 seconds of Ring or Stationary Dips  Rest 60 seconds 60 seconds of Front-Leaning Rest on Floor Rest 60 seconds… Repeat for 3 sets Read more

Barbell Hip Thrusts! Weightlifting Four sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111 Rest 90 seconds Metcon For time: 100 Double-Unders 21 Deadlifts (205/145 lbs) 100 Double-Unders 15 Deadlifts 100 Double-Unders 9 DeadliftsRead more

Cleans! Weightlifting Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 2 reps @ 65-70% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (6 sets): Hang Clean + Clean @ 75-85% of 1-RM Clean Metcon Every 4 minutes, for 16 minutes (4 sets) for times of: 20/15 Calories of Rowing 5 Cleans @ approximately 70-75% of your 1-RM Score is total load moved Ex 19 successful lifts made at 200lbs = 3,800lbsRead more

25 Minutes! Metcon Complete as many rounds and reps possible in 25 minutes of: 400 Meter Run  15 Dumbbell Thrusters (50/35 lb DBs) 15 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs) 25/18 Calories of Rowing 15 Devil’s Presses (50/35 lb DBs) OPTIONAL  Three sets of: Barbell Glute Bridges x 60 seconds (Light Weight) immediately followed by…. Barbell Glute Bridge Hold x 20 seconds Rest 1-2 minutes Read more

Boot Camp & Arm Farm!Read more