Bench Press! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3 reps Once you have found your 3-RM, then perform the following… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ -10 to 15 lbs off today’s last set Metcon Against a 90-second clock… 200 Meter Run Max Reps of Jumping Lunges Rest 90 seconds and repeat for three (3) sets.  Note number of jumping lunges completed in each of the three sets, then sum them for a total score.Read more

Double-Unders! Metcon Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 20 Wall Ball Shots (20/14 lbs)Read more

Deadlifts! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Deadlift x 2 reps @ 90% of 1-RM *No switch grip = Overhand grip only Metcon Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts (225/155 lbs) 12 Box Jump-Overs (24″/20″)Read more

32 Minutes! Metcon Every 8 minutes, for 32 minutes (4 sets) for times of: 400 Meter Run 6 Dumbbell Devil’s Presses 12 Dumbbell Alternating Reverse Lunges 400 Meter RunRead more

Boot Camp & Arm Farm!Read more