Metcon In teams of three, alternate rounds to complete 10 rounds each for time of: 3 Front Squats (heavy, and taken from the floor) 6 Burpees Over the Barbell 12 Kettlebell Swings (heavy)Read More
Weightlifting Four Sets of: 2 Hang Snatch + 1 Overhead Squat Rest 20 seconds High Box Jumps (1.1.1.1.1(rest 5 seconds between jumps) ) Rest 2 minutes – Metcon Three rounds for time of: 400 Meter Run 15 Overhead Squats (135/95 lbs) Read More
Weightlifting Eight Sets of: Back Squat ( 2-3 reps @ 30X1) Rest 2 minutes (These sets should all be heavy. Use rest time to stretch and mobilize your upper body.) – Metcon In teams of two, alternating movements, complete as many rounds and reps as possible in 10 minutes of: 4 Sandbag Thrusters (65/40 lbs)...Read More
Weightlifting Deadlift Set 1 – 3 reps Set 2 – 2 reps Set 3 – 1 rep Set 4 – 3 reps Set 5 – 2 reps Set 6 – 1 rep Rest 3 minutes between sets – Metcon Every minute, on the minute, for 10 minutes: 3 Deadlifts @ 80-85% of today’s heavy single...Read More
Metcon In teams of two, complete: 100 Pull-Ups 400 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Ball shots 400 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24″/20″) 400 Meter Farmer’s Carry Read More
