Rowing and running! Metcon Every 10 minutes, for 40 minutes (4 sets) for times: 40/30 Calories of Rowing  800 Meter Run 50 Double-Unders Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.Read more

Snatches! Weightlifting Every 2 minutes, for 16 minutes (8 sets): Snatch x 1-2 reps *Build over the course of 8 sets to a heavy single Metcon For time: 1000 Meter Row 30 Burpees Over the Barbell 15 Hang Power Snatches (155/105 lbs)Read more

30 Minutes! Metcon Every 2 minutes, for 30 minutes (3 sets) of: Station 1 – 400 Meter Run Station 2 – 10 Dumbbell Renegade Rows (Push-Up, Row Left, Push-Up, Row Right = 1 rep) Station 3 – 20/15 Calories of Rowing Station 4 – 15 Burpee Box Jump-Overs (24″/20″) Station 5 – 60 seconds Plank HoldRead more

Boot Camp + Skills & DrillsRead more

How are your Toes-to-Bar?? Metcon Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (20/14 lbs)Read more