Cleans! Weightlifting Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 2 reps @ 65-70% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (6 sets): Hang Clean + Clean @ 75-85% of 1-RM Clean Metcon Every 4 minutes, for 16 minutes (4 sets) for times of: 20/15...Read More
25 Minutes! Metcon Complete as many rounds and reps possible in 25 minutes of: 400 Meter Run 15 Dumbbell Thrusters (50/35 lb DBs) 15 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs) 25/18 Calories of Rowing 15 Devil’s Presses (50/35 lb DBs) OPTIONAL Three sets of: Barbell Glute Bridges x 60 seconds (Light Weight)...Read More
Split Jerks! Weightlifting Every 2 minutes, for 6 minutes (3 sets): Push Press in Split Jerk x 2 reps *Build over the 3 sets Every 2 minutes, for 6 minutes (3 sets): Split Jerk x 2 reps @ 80-85% of 1-RM Split Jerk Metcon Five rounds for time of 30 Air Squats 20 Kettlebell Swings...Read More
Rowing and Running! Metcon Every 7 minutes, for 35 minutes (5 sets) for times: 300/250 Meter Row Rest until the clock reaches 2:00, and then… 400 Meter Run Note times for both the rowing and running intervals.Read More
“Jackie”! Metcon “Jackie” For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups Weightlifting Three sets of: Bulgarian Split Squats x 8 reps @ 30X1 immediately followed by… Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0 Rest 90 seconds between legs. Use two KBs for the 8 reps, then drop them and...Read More
Double-Unders! Metcon Every 90 seconds, for 30 minutes (4 sets) for max reps of: Station 1 – 60 seconds of Dumbbell Floor Press Station 2 – 60 seconds of Banded Overhead Triceps Extensions Station 3 – 60 seconds of Double-Unders Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed) Station 5 –...Read More
Deadlifts Weightlifting In 10 minutes, build to: Deadlift x 2 reps @ 85% of 1-RM Deadlift Immediately followed by… Every 2 minutes, for 10 minutes (5 sets): Speed Deadlift x 3 reps @ 70% Metcon For time: 50/35 Calories of Rowing 50 Burpee Box Jump-Overs (24″/20″)Read More
Toes to Bar! Metcon Four rounds for time: 30 Calories of Rowing or Assault Bike 25 Wall Ball Shots (20/14 lbs) 20 Dumbbell Push Presses (50/35 lbs) 15 Toes to Bar 10 Strict Pull-UpsRead More
