30 Minutes! Metcon Complete as many rounds and reps as possible in 30 minutes of: 500/400 Meter Row 40 Alternating Reverse Lunges with Kettlebell in Goblet 30 Kettlebell Swings 20 Push-Ups 10 Toes to Bar or Knees to ElbowsRead More
35 Minutes! Metcon Every 7 minutes, for 35 minutes (5 sets) for times: 30/20 Calories of Rowing 400 Meter Run 20 Push Presses (115/75 lbs) Your pace for this effort should be aggressive and challenging to maintain each set. We’re looking for consistent times across all five sets, so you’ll need to hold something back...Read More
Romanian Deadlifts! Weightlifting Four sets of: Prone Lying Banded Hamstring Curls x 20 reps @ 10X0 immediately followed by… Dumbbell Romanian Deadlift x 6 reps @ 4011 immediately followed by… Box Jump x 6 reps (jump as high and land as soft as possible; then step down) Rest 2 minutes Metcon Four sets of: Prone...Read More
Snatches! Weightlifting Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch Immediately followed by… Every 2 minutes, for 8 minutes (4 sets): Power Snatch x 2 reps @ 70-75% of 1-RM Snatch Immediately followed by… Every 2 minutes, for 10 minutes (5 sets): 2 Snatch Lift-Offs...Read More
Strict Shoulder Press! Weightlifting Every 3 minute, for 15 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2 sets):...Read More
Row, Ski-Erg, Assault Bike, or Run??? Metcon Complete rounds of 40, 30, 20 and 10 reps/calories of: Row or Ski-Erg or Assault Bike or Run (400/300/200/100) Alternating Bodyweight Lunges Rest 2 minutes, and then. . . Complete rounds of 40, 30, 20 and 10 reps/calories of: Row or Ski-Erg or Assault Bike or Run (400/300/200/100)...Read More
