Split Jerks! Weightlifting Every 2 minutes, for 6 minutes (3 sets): Press in Split Jerk x 2 reps  Every 2 minutes, for 6 minutes (3 sets): Split Jerk x 2 reps @ 75-80% of 1-RM Split Jerk *This is Week 1/8 in this progression. Metcon Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – 15/10 Calories of Rowing Minute 2 – 20 Kettlebell Swings (32/24 kg) Minute 3 – 15 Box Jump-Overs (24″/20″) Minute 4 – 10 Strict Handstand Push-Ups Minute 5 – RestRead more

Back Squats! Weightlifting Every 2:30, for 20 minutes (8 sets): Back Squat *Set 1 = 2 reps @ 70% *Set 2 = 2 reps @ 80% *Set 3 = 1 rep @ 85% *Set 4 = 1 rep @ 90% *Set 5 = 1 rep @ 94% *Set 6 = 1 rep @ 97% *Sets 7-8 = 1 rep @ 101%+ The goal of today is to find a 1-RM. Metcon Every 4 minutes, for 12 minutes (3 sets) for times of: 500 Meter Row 10 Hang Squat Cleans (135/95 lbs)Read more

How are your Optional Hanging Challenges going?? Metcon For time: 50/40 Calories of Rowing 30 Strict Handstand Push-Ups 30 Alternating Dumbbell Snatches (50/35 lbs) 30 Push-Ups 30 Dumbbell Push Presses (50/35 lbs) 800 Meter Run Rest until the running clock reaches 20:00, and REPEAT. Note times for both sets to comments. OPTIONAL Hanging Challenge Accumulate 3 minutes in a static hang (any grip) in as few sets as possible. You may rest up to 3 minutes between sets.Read more

Boot Camp & Arm Farm!Read more

Metcon “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) Weightlifting Three sets of: Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 secondsRead more