Deadlifts! Weightlifting Take 10 minutes to build to… Deadlift x 2 reps @ 90% of 1-RM Immediately followed by… Every 2 minutes, for 10 minutes (5 sets): Speed Deadlift x 2 reps @ 80% Metcon “DT” Five rounds for time of: 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Shoulder to Overhead...Read More
Who loves rowing and running!?? Metcon Every 8 minutes, for 32 minutes (4 sets) for times: 20/15 Calories of Rowing 20 Cossack Squats 400 Meter Run 15 Strict Pull-Ups Notes: RX+ Alternating PistolsRead More
Split Jerks! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk with a 2 second pause in the dip & 2 second pause in receiving *Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk *Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk Metcon Complete as many rounds and...Read More
Max Reps! Metcon Three sets for max calories/reps of: 4 Minutes of 800m Run 3 Minutes of Assault Bike or Ski Erg or Rowing 2 Minutes of Burpee Box Jump-Overs (24″/20″) 1 Minute of Dumbbell Thrusters (50/35 lbs) Rest 5 minutesRead More
Lunges! Weightlifting Every two minutes, for 12 minutes (6 sets): Dumbbell Walking Lunge x 12 steps @ 10X0 Go heavy the final steps should not be performed without struggle. Metcon Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 60 seconds, and then… Complete as many...Read More
Max Reps! Metcon For max reps: 60 seconds of Bar Muscle-Ups or Strict Pull-Ups Rest 60 seconds 60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Press Rest 60 seconds 60 seconds of Rowing (for Calories) Rest 60 seconds 60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs) Rest 60 seconds 60 seconds of Ring...Read More
Barbell Hip Thrusts! Weightlifting Four sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111 Rest 90 seconds Metcon For time: 100 Double-Unders 21 Deadlifts (205/145...Read More
