Weightlifting Bench Press (2-3 reps @ 20X1) Rest 2 minutes Strict Supinated Grip Pull-Ups (3-5 reps @ 21X0) Rest 2 minutes – Metcon (AMRAP – Reps) Against a two-minute running clock, complete the following: 400 Meter Run Push-Ups x Max Reps Rest two minutes between sets, and complete a total of four sets. Read More
Weightlifting Take 15-20 minutes to build to today’s 1-RM Clean Clean (1-RM ) (or use the time to practice clean technique) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Read More
Metcon In teams of three, complete five sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Box Jump-Overs 60 seconds of Burpees Rest 60 seconds Teams get one Wall Ball and one Box. Team members rotate through the three work stations at 60 second intervals and all members rest at...Read More
Metcon In teams of two, partners alternate whole sets to complete 5 sets each of: 400 Meter Run 20 Slam Balls (30/20 lbs) 20 Heavy Kettlebell Deadlifts (RX+ Double Dumbbell Deadlifts – AHAP) Read More
Weightlifting Take 15-20 minutes to build to today’s 1-RM Front Squat (1 rep @ 32X1) (3-second descent, pause for 2 seconds in the bottom, then drive to full extension) – Metcon For time: 20 Thrusters (115/75 lbs) 10 Pull-Ups 30 Front Squats (115/75 lbs) 20 Pull-Ups 40 Back Squats (115/75 lbs) 30 Pull-Ups Read More
Weightlifting Take 15 minutes and practice gymnastics skills of your choice: Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc. One method is to choose three exercise and perform a skill set. For example: “Three sets, not for time, of: Muscle-Ups x 3-5 reps Handstand Walks x 5 Meters...Read More
Weightlifting Five sets of: Push Press (3-5 reps) Rest 2 Minutes Metcon Three rounds for time of: 10 Push Presses (135/95 lbs) 20 Toes to Bar 40 Double-Unders Read More
