Weightlifting Four sets of: Shoulder Press (5 Reps) Rest 60 Seconds… Toes-To-Bar (10 Reps) (use this as a skill session and try to establish good rhythm) Rest 60 Seconds Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead More
Metcon (AMRAP – Reps) Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14lb) 60 seconds of Wall Ball Sit ups (20/14lb) 60 seconds of Box Jump-Overs (24″/20″) 60 seconds of Slamballs (30/20lb) 60 seconds of Double-Unders Rest 60 secondsRead More
Metcon Perform 4 sets against a 5-minute running clock, for max reps of: Metcon (AMRAP – Reps) Row 500 Meters immediately followed by as many rounds and reps as possible of… 10 Kettlebell Swings (24/16 kg) 10 Push-Ups Rest 5 minutes between sets. Partner A will race through 5 minutes, then rest while Partner B...Read More
Trail Run at 6pm at Mt. Falcon, details here! – Weightlifting Three sets of: Barbell Front Rack Alternating Reverse Lunges (10 reps each leg @ 20X1) Rest 90 Seconds Weighted Pull-ups Rest 90 Seconds Metcon (Time) Three rounds for time of: 10 Thrusters (135/95 lbs) 20 Pull-Ups 400 Meter RunRead More
Tomorrow we will be running the Mount Falcon West Loop We will meet at 6pm. Directions to the parking lot where we will meet at can be found here: https://www.google.com/maps/dir//39.636104,-105.239414/@39.6336377,-105.2988785,12z/data=!3m1!4b1Read More
Weightlifting Push Press *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 2 reps *Set 4 – 1 rep *Set 5 – 1 rep *Set 6 – 1 rep Rest 2 minutes between sets and use that time to prep for the conditioning workout Metcon (Time) Three rounds for time of:...Read More
MTB ride in Evergreen tomorrow at 6pm, details here! – Weightlifting Every 90 seconds, for 18 minutes (12 sets): Hang Snatch Build as you go, but make sure the focus is on proper technique and mechanics as you build. Metcon Every minute, on the minute, for 10 minutes, complete: 5 Burpee Box Jump-Overs (24″/20″) 5...Read More
Weightlifting Three sets of: Back Squat (6-8 reps @ 30X1) Rest 90 seconds Single Arm Dumbell Press (8-10 reps each arm @ 2111) Rest 90 Seconds Metcon Four sets of 3- minute sprints of: “Mary” 5 Strict Handstand Push-Ups 10 Alternating Pistols 15 Pull-Ups Perform as many rounds as possible in 3 minutes, then rest...Read More
Metcon (Time) In teams of three, complete the following for time: 1200 Meter Relay Run 120 Double-Unders 90 Single arm DB Hang Power clean (50/35lb) * 45 reps arm/90 total for whole team 60 Box Step-Overs with Dumbbells (50/35lb) 1200 Meter Relay Run 120 Double-Unders 90 Single arm DB Hang Power clean (50/35lb) * 45...Read More
