Weightlifting Every 4 minutes, for 20 minutes (5 sets):Power Clean + Lunge Complex (4 Power Cleans + 12 Front-Racked Reverse Lunges) 4 Power Cleans Immediately followed by… 12 Front-Racked Alternating Reverse Lunges Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Power Clean is OK Read More
Metcon Every 5 minutes, for 35 minutes (7 sets) for times: Run 400 Meters 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups Please note times for each of the seven sets. Read More
Weightlifting Every 2 minutes, for 10 minutes (4 sets): Single Arm Dumbell Press (8-10 Reps each arm) Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Burpees Over the Barbell Metcon (No Measure)...Read More
Weightlifting Every 3 minutes, for 18 minutes (6 sets): Power Clean (1.1.1) (rest 10 seconds between singles) Metcon (Time) For time: 1000 Meter Row 50 Kettlebell Swings (32/24kg) (Note time and weight of kettlebell used.) Read More
Metcon Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of: 10 DB Hang Squat Cleans (50/35 lbs) 10 DB Shoulder to Overhead (50/35 lbs) 10 Box Jumps (30″/24″) Read More
Weightlifting Snatch + 2 Overhead Squats (3 Reps ) Rest 2-3 Minutes between sets Metcon (AMRAP – Reps) Three sets for max reps of: 60 seconds of Toes to Bar 60 seconds of Dumbbell Ground to Overhead (snatch) 60 seconds of Mountain Climbers Rest 60 seconds between sets Read More
Weightlifting Four Sets: Bench Press ( 4-6 reps) Rest 30 Seconds Side Plank (45-60 second Side Plank each side) Rest 30 Seconds Metcon (AMRAP – Reps) Five sets for max reps (of Dips): In 60 seconds, complete 15 Burpees and then as many reps as possible of Unbroken Ring or Stationary Dips Rest 60 seconds...Read More
Weightlifting Five Sets: Back Squat (5 reps) Rest 2-3 minutes between sets Metcon (Time) Three rounds for time of: 40 Double-Unders 30 Alternating Reverse Lunges with KB in Goblet 20 V-Ups Read More
Weightlifting Every 2 minutes, for 18 minutes (9 sets) Clean and Jerk (1RM) Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 6 minutes of: 8 Burpee over barbell 15 Shoulder to Overhead (115/75 lbs) 20 Pull-Ups (RX + 7 Ring Muscle Ups) Read More
