Snatches! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Slow Pull Snatch + Snatch (for the slow pull snatch, it should take 3 seconds to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset and perform a snatch) Metcon Every 6 minutes, for 18 minutes (3 sets) for times: 500 Meter Run 10 Overhead Squats (155/105 lbs)Read more

I mean… Come on… Just buy a tank!! Four sets for max calories/reps of: 90 seconds of Double Unders  Rest 30 seconds 90 seconds of Burpees Rest 30 seconds 90 seconds of Rowing (for calories) Rest 30 seconds 90 seconds of Strict Pull-Ups Rest 30 seconds OPTIONAL Hanging Challenge Accumulate 3 minutes in a static hang (any grip) in as few sets as possible. Read more

If you needed any more reason to get a CFG Tank!! Metcon “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Ring Muscle-Ups (or Bar Muscle Ups) 4 Strict Handstand Push-Ups 8 Kettlebell Swings (32/24 kg) Weightlifting Three sets of: Single-Leg Hip Bridge x 10-12 reps each leg @ 2012 Rest 30 seconds Frog Pumps x 20 reps @ 1112 (focus on maximal contraction of your glutes during each 2-second hold at the top) Rest 30 seconds Hollow Hold x 60 seconds Rest as neededRead more

Rowing! Metcon Every 10 minutes, for 40 minutes (4 sets) for times of: 600 Meter Row 30 Front-Racked Kettlebell Alternating Reverse Lunges (24/16 kg) 30 Single-Arm Kettlebell Push Presses (24/16 kg – one in front rack, the other pressing; 15 reps each arm) 400 Meter Run Please customize the reps/calories such that you have at least 90 seconds to recover between sets.Read more

Boot Camp & Arm Farm!Read more