“Strict Diane”! Metcon “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 225/155 lb Deadlifts Strict Handstand Push-Ups Weightlifting Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Barbell Hip Thrust x 6 reps @ 21X1 Station 2 – Band Pull-Aparts x 30 reps @ 1010 Station 3 – L-Sit x 60 seconds (accumulated time)Read more

Who loves Chest-to-Bar Pull-Ups?? Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Chest-to-Bar Pull-Ups 10 Box Jumps (24″/20″ – jump up, step down) 15/10 Calories of Rowing  Rest 5 minutes, and then… Complete as many rounds and reps as possible in 10 minutes of: 15/10 Calories of Rowing 10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 5 Burpee Box Jump-Overs (24″/20″) Rest 5 minutes, and then… Complete as many rounds and reps as possible in 10 minutes of: 40 Double-Unders 20 Air Squats 10 Hand Release Push-UpsRead more

Metcon Three rounds for time of: 800 Meter Run 30 Pull-Ups 15 Dumbbell Hang Squat Cleans (50/35 lbs) Optional “Fuego” Finisher Three Rounds: 30 sec of Side Plank Hip Dips (Left) 30 sec of Side Plank Hold (Left) 15 Pulse Ups  30 sec of Side Plank Hip Dips (Right) 30 sec of Side Plank Hold (Right) 15 Pulse UpsRead more

Boot Camp & Arm Farm!Read more

Rowing and Deadlifts! Metcon For time: 50/40 Calories of Rowing  40 Deadlifts (225/155 lbs) 50/40 Calories of Rowing  Weightlifting Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 45 seconds Band Pull-Aparts x 25 reps @ 1010 Rest 45 secondsRead more