Weightlifting Four sets of: Back Squat (6 Reps ) Rest 3 minutes Choose the same weights you used on October 23rd. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult. Metcon For time: 30/20 Calories of Rowing 30 Front Squats (155/105 lbs)...Read More
Weightlifting 8 Sets of: 2 Clean Lift-Offs + Power Clean (2 CLO + 1 PC) Build over the course of the 8 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause...Read More
Gymnastics Every 90 Seconds, for (3 sets) of: Interval 1 – Wall Climb x 3 Interval 2 – Ring Pull-Ups (with False Grip) x 8 reps Interval 3 – HS Lunge + Tabletop + Hand Plant + scissor Kick x 2 per leg (3 sec pause in all positions) Metcon (AMRAP – Rounds and Reps)...Read More
Weightlifting Six sets of: Deadlift (3 reps @ 75% of 1-RM Deadlift) let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift) Rest 3 minutes Metcon (Time) Complete rounds of 21, 15 and 9 reps for time of: Hang Power Clean (115/75...Read More
Metcon (6 Rounds for time) Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Hand Release Push-Ups 25 Wall Ball Shots (20/14 lbs) Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the...Read More
Metcon Complete as many reps/calories as possible at each of the following 4-minute stations: Eight rounds of: 20 seconds of Air Squats Rest 10 seconds Rest 2 minutes, and when the running clock reaches 6:00… Eight rounds of: 20 seconds of Toes to Bar Rest 10 seconds Rest 2 minutes, and when the running clock...Read More
Metcon Three rounds for time of: 10 Power Cleans (135/95 lbs) 50 Double-Unders Weightlifting Single Leg Romanian Dead Lift (6-8 reps each leg @ 4011) Rest 60 seconds Barbell Glute Bridge (6-8 reps @ 20X1) Rest 60 Seoncds Hollow to Wall Hold (45 Second hold ) Rest 60 seconds Read More
Weightlifting Bench Press ( 4-6 reps @ 20X1) Every 2 minutes, for 10 minutes (5 sets). Followed by… Bench Press (Max Reps @ 90% of today’s heaviest set) Every 3 minutes, for 6 minutes (2 sets). Metcon Metcon (No Measure) Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 –...Read More
