Metcon In teams of three, complete 5 sets each of: 500 Meter Row 15 Burpee Box Jump-Overs (24″/20″) 10 Double DB Front Squats (50/35 lbs) Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task. Read More
Weightlifting Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift Deadlift (3RM) Metcon Five rounds for time of: 10 Deadlifts (225/155 lbs) 15 Toes to Bar 200-Meter Run Read More
Weightlifting Every 2 Minutes, for 16 minutes (4 sets of each): Reverse Snow Angels (20 reps (slow & controlled) ) Bottom’s Up Kettlebell Carry (25 yards each arm) Metcon 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...Read More
Weightlifting Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean Clean (1RM ) Metcon Every 5 minutes, for 15 minutes (3 sets) for times of: 300m Sprint 9 Power Cleans (185/135 lbs) (Post times for all three sets – e.g., 1:36/1:44/1:57) Read More
Weightlifting Take 15-20 minutes to build to a 1-RM Shoulder Press Shoulder Press (1-RM ) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 12 minutes of: 3 Strict Handstand Push-Ups 6 Ring Dips 9 Pull-Ups 30 Double-Unders Read More
Metcon Three sets for max reps of: 60 Seconds of Rowing (for Cals) Rest 60 seconds 60 Seconds of DB Thrusters (40/25 lbs) Rest 60 seconds 60 Seconds of Toes to Bar Rest 60 seconds 60 Seconds of Burpee Box Jump-Overs (24″/20″) Rest 2 minutes Read More
Weightlifting Four sets of: Back Squat (2-4 reps @ 30X1) How to Spot a Back Squat: https://www.youtube.com/watch?v=AyfCZfcpYtg Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate to complete 5 rounds each of: 20 Kettlebell Swings (32/24 kg) 10 Ring Dips Read More
Metcon (AMRAP – Reps) Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs) 60 seconds of Rest 60 seconds of Power Cleans (135/95 lbs) 60 seconds of Rest 60 seconds of Box Jumps (24″/20″) 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest Read More
