Come enjoy a drink at the Beer Garden! Metcon “Helton” Three rounds for time of: 800 Meter Run 30 Dumbbell Squat Cleans (50/35 lb DBs) 30 BurpeesRead More
“Strict Diane”! Metcon “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 225/155 lb Deadlifts Strict Handstand Push-Ups Weightlifting Every 90 seconds, Three sets of: Station 1 – Barbell Hip Thrust x 6 reps @ 21X1 Station 2 – Band Pull-Aparts x 30 reps @ 1010 Station 3 – L-Sit x...Read More
Strict Press! Weightlifting Every 2 minutes, for 14 minutes (7 sets): Strict Press x 2 reps *Sets 1-3: 75% of 1-RM *Sets 4-5: 80-85% of 1-RM *Sets 6-7: 90-95% of 1-RM Metcon Three rounds for time of: 50 Double-Unders 30 Slamballs (30/20 lbs) 20 Toes to BarRead More
Tempo Back Squats! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Tempo Back Squat x 3 reps @ 31X1 Start your first set at approximately 60-65% of your 1-RM Back Squat and try to build each set until you find today’s heavy triple at this prescribed tempo. Metcon Three rounds for time of: 400...Read More
1-RM Split Jerk! Weightlifting “1-RM Split Jerk” Take 20 minutes to find today’s 1-RM Split Jerk Metcon Every 4 minutes, for 16 minutes (4 sets) for times: 400 Meter Run 10 Strict Handstand Push-Ups 20 Push-Ups Go hard, earn your rest, and repeat!Read More
30 Minutes! Metcon Every 2 minutes, for 30 minutes (3 sets): Station 1 – 400 Meter Run Station 2 – 15 Strict Pull-Ups Station 3 – 75 Double Unders Station 4 – 30 Wall Ball Shots (20/14 lbs) Station 5 – 20 Toes to BarRead More
Barbell Hip Thrusts! Weightlifting Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 60 seconds Band-Resisted Face Pulls x 15 reps @ 21X1 Rest 60 seconds Metcon Complete as many rounds and reps as possible...Read More
