Boot Camp + Skills & Drills!Read more

Strict Toes-to-Bar! Weightlifting Three sets of: Dumbbell Shoulder Press x 8 reps @ 2111 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Dumbbell Skull Crushers x 10-12 reps @ 2011 Rest 45 seconds Strict Toes to Bar x 6-8 reps @ 2110 Rest 45 seconds Metcon Four rounds for time of: 60 Double-Unders 30 Kettlebell Swings (32/24 kg) 15 Ring DipsRead more

Rowing! Metcon Every 6 minutes, for 30 minutes (5 sets): 25/18 Calories of Rowing 15 Burpee Box Jump-Overs (24″/20″) 200 Meter Run 20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side) Compare your results/effort with April 13, 2021. On April 13, 2021, we did these same movements, every 90 seconds.  Read more

“Jackie”! Metcon “Jackie” For time: Row 1000 Meters 50 Thrusters (20/15 kg) 30 Pull-Ups Weightlifting Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest 45 seconds after each leg (Be sure to keep the shoulder over the back leg to prevent poor posture and training the wrong muscle group.) Strict Handstand Push-Ups x 8-10 reps @ 2011 Rest 90 seconds (if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)Read more

Hang Clean + Jerk! Weightlifting Every 90 seconds, for 15 minutes (10 sets) of: Hang Clean + Jerk Start around 65% of your 1-RM Clean and Jerk, and build over the course of the sets, but only add weight if all aspects of your lift felt mechanically sound.*Hang positions take away the need to navigate the knees, which makes the lift less complicated and allows you to focus more on speed. It is important to understand that the explosion phase takes place around the mid thigh. Focus on that explosion today! Metcon Complete as many rounds and reps as possible in 16 minutes of: 16 Dumbbell Box Step-Overs (50/35 lbs to 20″ box) 16 Dumbbell Push Presses (50/35 lbs) 16 Alternating PistolsRead more