Weightlifting Deadlift ( 1-RM) Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Metcon Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts (225/155 lbs) 12 Box Jump-Overs (24″/20″) Read More
Weightlifting Every 2 minutes, for 18 minutes (3 sets each) of: Weighted Strict Chest-to-Bar Pull-Ups (3 Reps) Handstand Walk (50-75 Feet) L-Sit (60 seconds) (accumulate the time if you’re unable to maintain this position unbroken) Metcon Five rounds for max calories/reps of: 30 seconds of Rowing Rest 30 seconds 30 seconds of Double-Unders Rest 30...Read More
Weightlifting Four sets of: Back Squat (8 Reps ) Rest 3 minutes Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult. Metcon Three rounds for time of: 400 Meter Run 30 Alternating Cossack...Read More
Metcon In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of: 5 Shoulder to Overhead (135/95 lbs) 10 Burpees Over the Barbell Weightlifting Every minute, on the minute, for 10 minutes (2 sets of each): Station 1 – Plank Hold (40 seconds) Station 2 –...Read More
Metcon Weightlifting Every 2 minutes, for 16 minutes (8 sets): High Hang Snatch + Hang Snatch (1 Complex (2 reps)) Build over the course of the eight sets. Metcon (Time) Five rounds for time of: 20 Wall Ball Shots (20/14 lbs) 5 Squat Snatches (135/95 lbs) Read More
Metcon In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 20 Double DB Deadlifts (10 each) 30 Pull-Ups (15 each) Partners must run together, and may only start deadlifts once both members are back at the barbell. Read More
Weightlifting Every 3 minutes, for 21 minutes (7 Sets) Bench Press 5 sets: x 3 reps Suggested loads per set (by %): 70, 75, 80, 85, 90+ then… 2 sets: x Max Reps @ -10 to 15 lbs off today’s last set Metcon Five rounds for time of: 200 Meter Run 20 Alternating Single-Arm Dumbbell...Read More
Metcon In teams of two, with only one partner working at a time, complete 3 rounds each for time of: 50 Wall Ball Shots (20/14 lbs) Weightlifting Bulgarian Split Squat (8 reps each leg @ 3111) Rest while partner works Single Arm Dumbbell Row (8 reps each arm @ 2111 ) Rest while partner work...Read More
