Weightlifting For the following 17 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every minute, on the minute, for 5 minutes: High Hang Clean x 1 rep @ 50-65% of 1-RM Clean Rest 60 seconds,...Read More
Gymnastics Every 90 Seconds, for 9 minutes (3 sets of each): Station 1 – Ring Muscle Ups (2-5 reps) Pause at Receiving and Pause at Full Extension (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Station 2- Handstand Walk (10 meters) Metcon Three rounds for time of: 30/20 Calories...Read More
Weightlifting Three Sets of: Back Squat ( 8 reps) Rest 3 minutes Select a weight that will make your final 2 reps of each set extremely difficult. Metcon For time: 400 Meter Run 40 Box Jumps (24″/20″) 40 Toes to Bar 40 Push-ups 400 Meter Run Read More
Metcon In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Air Squats 40 Kettlebell Swings 30 DB Shoulder to Overhead (50/35 lbs) 20 Burpees 10 Strict Pull-Ups Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then...Read More
Metcon Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 10 Strict Handstand Pushups Rest 5 minutes, and when the running clock reaches 20:00… Metcon Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 40 Push-Ups 20 Wall Ball Shots (20/14...Read More
Weightlifting Every 2 minutes, for 12 minutes (6 sets): High Hang Snatch + Hang Snatch (1 Complex (2 Reps)) Build over the course of the six sets Metcon Four sets for max reps: 30 seconds of Slamballs Rest 30 seconds 30 seconds of Box Jumps (24″/20″) Rest 30 seconds 30 seconds of Toes to Bar...Read More
Weightlifting Shoulder Press (1 Rep) Every 3 minute, for 15 minutes (5 sets). Build to today 1 RM Once you have found your 1-RM (which you will use for this entire cycle) then perform the following… Push Press (Max Reps) Every 3 minute, for 6 minutes (2 sets) x Max Reps @ 80-85% of today’s...Read More
Weightlifting Take 20 minutes to establish today’s 1-RM Back Squat Back Squat (1RM) Rest 2-3 Minutes between sets. Metcon Two sets for max reps, each against a 4-minute running clock, of: 500 Meter Row 15 Thrusters (95/65 lbs) RX+135/95# Max Reps of Bar-Facing Burpees (RX+Burpee muscle ups) Rest 4 minutes between sets Read More
