Toes to Bar! Metcon Four rounds for time: 30 Calories of Rowing or Assault Bike 25 Wall Ball Shots (20/14 lbs) 20 Dumbbell Push Presses (50/35 lbs) 15 Toes to Bar 10 Strict Pull-UpsRead more

Boot Camp & Arm Farm!Read more

Bench Press! Weightlifting Take 20 minutes to build to today’s 1-RM Bench Press Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Handstand Push-Ups 10 Ring Dips 15 Push-Ups 30 Double-UndersRead more

Deadlifts! Weightlifting In 10 minutes, build to: Deadlift – 3 reps @ 75% of 1-RM Deadlift Immediately followed by… Every 2 minutes, for 10 minutes (5 sets): Speed Deadlift x 3 reps @ 65% Metcon Two sets for times of: Row 750/600 Meters 20 Chest-to-Bar Pull-Ups 40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs) Rest the same length of time the first set took you – 1:1 Work:Rest RatioRead more

Burpees! Metcon Eleven rounds for time of: 400 Meter Run 11 Dumbbell Thrusters (50/35 lbs) 11 BurpeesRead more