Memorial Day Murph! Monday May 30th! Metcon Tabata: Row for Calories Rest 1 minute between Tabatas Tabata: Kettlebell Swings Rest 1 minute between Tabatas Tabata: Dumbbell Push Press Rest 1 minute between Tabatas Tabata: Medball Boat Holds Every minute on the minute for 24 minutes (6 rounds), complete: Station 1 – Box Jump Overs Station...Read More
Teams of Two! Metcon In teams of two, with only one person working at a time, complete the following:200 Ab Mat Sit-Ups800 Meter Overhead Carry (45/25 lb plate)200 Slamballs (30/20 lbs)800 Meter Overhead Carry (45/25 lb plate) 200 Walking Lunges (30/20lbs) Read More
Ground to Overhead! Metcon For time:30 Ground to Overhead (95/65 lbs)30 Pull-Ups400 Meter Run20 Ground to Overhead (95/65 lbs)20 Pull-Ups400 Meter Run10 Ground to Overhead (95/65 lbs)10 Pull-Ups400 Meter Run *Alternative = Alternating Dumbbell Snatch Cool Down Recovery Work 2-3 Sets of: Cobras x 10 reps Rest 30 seconds Couch stretch x 30 seconds each...Read More
Front Squats! Weightlifting Front Squat* Set 1 – 50% x 5 reps* Set 2 – 75% x 3 reps* Set 3 – 85% x 1 rep* Set 4 – 90-95% x 1 rep* Set 5 – Test 1-RM* Set 6 (optional) – Exceed Set 5 weightRest 2-3 minutes between sets and work on mobility to...Read More
Push Press! Weightlifting Four sets of:Push Press x 4 repsRest 30 secondsProne Plank x 90 secondsRest 2 minutes Metcon Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:10 Kettlebell Swings (32/24 kg)Max Reps of Thrusters (75/55 lbs)Rest 60 seconds between sets. Score is max number...Read More
Pull Ups! Metcon Complete as many rounds and reps as possible in 12 minutes of:10 Dumbbell Renegade Rows (50/35 lbs) (L Row, PU, R Row, PU =1)20 Box Jumps (24″/20″)Run 200 Meters Weightlifting Four sets of:Weighted Strict Pull-Ups x 3-4 reps @ 21X0Rest 20 secondsUnweighted Strict Pull-Ups x Max reps @ 21X0 Rest 20 seconds ...Read More
Cleans or Deadlifts?! Weightlifting Every 2:30 minutes, for 15 minutes (6 sets):Clean x 1.1.1 (rest 10 seconds between singles) OR Every 2:30 minutes, for 15 minutes (6 sets):Deadlift x 3 reps @30X1 Metcon Three rounds for time of:15 Deadlifts (155/105 lbs)12 Hang Power Cleans (155/105 lbs)9 Front Squats (155/105 lbs)6 Jerks (155/105 lbs) *Alternative: 5...Read More
Pick Your Own! Metcon *Step 1* Pick one with its corresponding distance: *Assault Bike 250/200 Calories *Row 5,500/5,000 Meters *Ski Erg 250/200 Calories *Step 2* Pick your next movement grouping… *Option 1 = 10 Wallballs *Option 2 = 10 Dumbbell Hang Power Clean and Jerks *Option 3 = 3 Wall Climbs *Step 3* When the...Read More
