Cleans or Split Squats!? Weightlifting Every 90 seconds, for 18 minutes (6 sets of each):Station 1 – Hang Power Clean + Power Clean OR Bulgarian Split Squats x 6 reps Each legStation 2 – Banded Overhead Tricep Extensions x 20 reps @ 1111 Metcon Against a 3-minute running clock, complete as many rounds through the...Read More
Super Charged Sunday! Metcon Ten Rounds for time of: 200 Meter Run 5 Strict Pullups 10 Hand Release Push Ups 15 Air Squats *Murph Prep Lane 5 Rounds for Max Reps Hang Power Snatches (3/4 Bodyweight) Handstand Push-Ups Rest as needed between rounds. Tom AMRAP in 25 minutes 7 Muscle-Ups 11 Thrusters (155/105 lb) 14...Read More
Teams of Four! Metcon In teams of four, complete as many reps as possible of the following circuit in 30 minutes:400 Meter RunBox Jump OversBurpee Pull-UpsWall Walks Each team member will start on a different movement and may not rotate to the next movement until their running teammate returns.Read More
Lunges! Weightlifting Every 3 minutes, for 12 minutes (4 sets):20 Walking Lunges with Dumbbells or Kettlebells Go as heavy as possible each set. Metcon Tabata Row for CaloriesRest 60 secondsTabata Wall Ball ShotsRest 60 secondsTabata BurpeesRest 60 secondsTabata Hollow Holds Two sets of:Reverse Snow Angels x 10 reps @ 2121Rest 30 secondsSingle-Leg Glute Dumbbell Bridges...Read More
Bench Press! Weightlifting Five sets of:Bench Press x 5 reps @ 20X1Rest 2 minutes between sets and use that time to work mobility and prepare for part B. Metcon Four rounds for time of:10 Ring Dips20 Toes to Bar30 Double-UndersRead More
Deadlifts! Weightlifting Four sets of:Deadlift x 6 reps @ 21X1 (remove hands from bar to reset each deadlift)Rest 30 secondsStrict Handstand Push-Ups x 12 reps (consecutive or accumulated)Rest 30 Seconds Metcon In teams of two, partners alternate rounds to complete five each of:5 Hang Power Cleans (155/105 lbs)100 Meter Run *Alternative – Dumbbell Hang Power...Read More
Gymnastics Skills! Gymnastics Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Arch to Hollow Rolls x 20 reps(alternate from holding hollow body to a superman without your hands or feet touching the floor) Station 2 – Cossack Squats x 20 reps Station 3 –Handstand Walking x 45 seconds(OR 45 second Nose-to-Wall...Read More
Back Squats! Weightlifting Four sets of:Back Squat x 5 reps @ 30X1Rest 60 secondsStrict Supinated Grip Pull-ups @ 21X0 x Max RepsRest 60 seconds Metcon Five rounds for time of:12 Push Press (95/65 lbs)12 Kettlebell Swings (32/24 kg) Read More
Super Charged Sunday! Metcon Every Minute on the Minute, for 30 Minutes: Station 1 – 5-10 Pullups Station 2 – 10-20 Push Ups Station 3 – 15-30 Air Squats *Murph Prep Double Grace 5-15 minutes For Time 60 Clean-and-Jerks (135/95 lb) Double KB Lunge “Kalsu” 100 walking lunges with two 71# kb’s in the front...Read More
