Weightlifting Five sets of: Push Press x 4 reps Rest 2 minutes Build to today’s heavy 4 reps. Metcon “Helen” Three rounds for time of: 400 Meter Run 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Compare today’s training results with 6.24.19Read More
Metcon Complete as many rounds and reps as possible in 5 minutes of: 15 Box Jumps (24″/20″) 15 Dumbbell Push Presses (50/35 lbs) Rest 2 minutes, and when the running clock reaches 7:00… Complete as many rounds and reps as possible in 5 minutes of: 5 Devil’s Presses (50/35 lb DBs) 15 Air Squats Rest...Read More
Metcon Rounds of 15, 12 and 9 reps for time of: 135/95 lb Thrusters Burpees Last time performed 7.12.19 and 2.8.18 Weightlifting Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 30 secondsRead More
Weightlifting Five sets of: Snatch x 1.1.1 (rest 5 seconds between singles) Rest 2 minutes between sets Metcon In teams of two, partners alternate complete rounds until they have finished 5 sets each of: 5 Overhead Squats* 10 Kettlebell Swings (32/24 kg) 20 Double-Unders *For the overhead squats, choose a weight that will challenge you,...Read More
Metcon Every 10 minutes, for 30 minutes (3 sets) for times: 400m Run 12 Strict Handstand Push-Ups 50 Mountain Climbers 20 Weighted Cossack Squats (24/16 kg) 400 Meter RunRead More
Weightlifting Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps – Heavier than your first set of 6 *Set 5 – 4 – Heavier than your first set of 4 *Set 6 – 2 reps–...Read More
Weightlifting Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps @ 21X1 Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. Metcon Two rounds for time...Read More
Metcon Three sets for max reps of: 60 seconds of Wall Ball Shots60 seconds of Kettlebell Swings (24/16 kg)60 seconds of Box Jumps (24″/20″)60 seconds of DB Push Press (40/25 lbs)60 seconds of Rowing (for Calories)Rest 60 secondsRead More
