Back Squats! Weightlifting Every 2:30, for 15 minutes (6 sets): Back Squat *Sets 1-3 = 2 reps @ 88-90% *Sets 4-6 = 4 reps @ 80-83% The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %. Metcon Three...Read More
Bench Press! Weightlifting Take 15 minutes to build to today’s 2-RM Bench Press Metcon Complete as many rounds and reps as possible in 12 minutes: 12 Deadlifts (225/155 lbs) 12 Dumbbell Push Press (50/35 lbs) 12 Ring DipsRead More
Snatches! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Slow Pull Snatch + Snatch (for the slow pull snatch, it should take 3 seconds to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset and perform a snatch) Metcon Every 6 minutes, for...Read More
I mean… Come on… Just buy a tank!! Four sets for max calories/reps of: 90 seconds of Double Unders Rest 30 seconds 90 seconds of Burpees Rest 30 seconds 90 seconds of Rowing (for calories) Rest 30 seconds 90 seconds of Strict Pull-Ups Rest 30 seconds OPTIONAL Hanging Challenge Accumulate 3 minutes in a static...Read More
If you needed any more reason to get a CFG Tank!! Metcon “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Ring Muscle-Ups (or Bar Muscle Ups) 4 Strict Handstand Push-Ups 8 Kettlebell Swings (32/24 kg) Weightlifting Three sets of: Single-Leg Hip Bridge x 10-12 reps each leg @ 2012...Read More
Rowing! Metcon Every 10 minutes, for 40 minutes (4 sets) for times of: 600 Meter Row 30 Front-Racked Kettlebell Alternating Reverse Lunges (24/16 kg) 30 Single-Arm Kettlebell Push Presses (24/16 kg – one in front rack, the other pressing; 15 reps each arm) 400 Meter Run Please customize the reps/calories such that you have at...Read More
Cleans! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Clean x 1.1 (rest 5-10 seconds between singles) Build over the course of eight sets to today’s heavy double. Metcon Complete rounds of 21, 15 and 9 reps for time of: Power Cleans (135/95 lbs) Chest-to-Bar Pull-UpsRead More
Burpees! Metcon For time: 50 Kettlebell Swings (24/16 kg) 40 Walking Lunges with Farmer’s Carry (24/16 kg KB/DBs) 30 Burpees 20 Dumbbell or Kettlebell Thrusters (24/16 kg) 10 Bar Muscle-Ups 20 Dumbbell or Kettlebell Thrusters 30 Burpees 40 Walking Lunges with Farmer’s Carry 50 Kettlebell Swings OPTIONAL Hanging Challenge Accumulate 3 minutes in a static...Read More
