Metcon Baseline (Time) 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups – Metcon Complete as many rounds and reps as possible in 15 minutes of: Run 300m 10 Kettlebell Swings 53/35 10 Box Step-Overs 24/20in 10 Single KB Suitcase Deadlifts; 53/35 Read More
Weightlifting For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. – Every 2 minutes, for 6 minutes (3 sets): High-Hang Snatch Rest 60 seconds, and then… Every 2 minutes, for 6 minutes...Read More
Weightlifting Clean (Take 15-20 minutes to build to a heavy-ish Clean) Metcon Three rounds for time of: Run 400 Meters 8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up.) Read More
Metcon In teams of four, complete three rounds each of: Row 500 Meters 30 Thrusters (95/65 lbs) 20 Burpees Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceding teammates have completed their work at that station. Each partner will start...Read More
Weightlifting Deadlift * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep * Set 5 – Test 3-RM * Set 6...Read More
Weightlifting Five Sets of: Bench Press (4-6 reps @ 20X1) Rest 2-3 Minutes Metcon Three rounds for time of: 400 Meter Run 40/30 Push-Ups 25 Sandbag Back Squats (40/25#) Read More
Weightlifting Five Sets of: 3-Position Clean (high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight) Rest 2-3 minutes Metcon Complete as many rounds and reps as possible in 9 minutes of: 6 Ground to Overhead (135/95 lbs) 12 Toes to Bar Read More
