Super Charged Sunday! Metcon Coffland For time: Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: – 800-m run – 30 push-ups “AMANDA .45” 13-11-9-7-5 Reps for Time Muscle-Ups Squat Snatches (135/95 lb) Time cap: 13 minutes for males, 15 minutes for females Every 6 minutes, for 36...Read More
Teams of Two! Metcon In teams of two, alternating each movement, complete ten rounds of:10 Dumbbell Hang “Clusters”50 Double UndersRun 300 Meters (Partner A performs 10 hang “Clusters”; Partner B performs 50 Double Unders; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc….)Read More
Lunges! Weightlifting Every three minutes, for 12 minutes (4 sets):Dumbbell Walking Lunge x 20 steps @ 10X0 Go heavy on the final steps should not be performed without struggle. Metcon Complete as many rounds and reps as possible in 5 minutes of:20 Double-Unders10 Air Squats Rest 1 minute Complete as many rounds and reps as...Read More
Turkish Get Ups! Weightlifting Every three minutes, for 15 minutes, 5 sets of:Turkish Get ups x 3 Reps each arm Strict Handstand Push up x 5 Reps (hardest variation possible) Metcon Three rounds for time of:10 Single Arm Kettlebell Push Press (24/16 kg) 30 Kettlebell Swings (24/16 kg) Run 400 MetersRead More
Power Clean or Deadlift?? Weightlifting Take 20 minutes and build to today’s 1-RM Power Clean Or Take 20 minutes and build to today’s 3-RM Deadlift Metcon In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:10 Deadlifts (225/155 lbs)10 Box Jump Overs (24/20”)Read More
Memorial Day Murph! Monday May 30th! Metcon Tabata: Row for Calories Rest 1 minute between Tabatas Tabata: Kettlebell Swings Rest 1 minute between Tabatas Tabata: Dumbbell Push Press Rest 1 minute between Tabatas Tabata: Medball Boat Holds Every minute on the minute for 24 minutes (6 rounds), complete: Station 1 – Box Jump Overs Station...Read More
Teams of Two! Metcon In teams of two, with only one person working at a time, complete the following:200 Ab Mat Sit-Ups800 Meter Overhead Carry (45/25 lb plate)200 Slamballs (30/20 lbs)800 Meter Overhead Carry (45/25 lb plate) 200 Walking Lunges (30/20lbs) Read More
Ground to Overhead! Metcon For time:30 Ground to Overhead (95/65 lbs)30 Pull-Ups400 Meter Run20 Ground to Overhead (95/65 lbs)20 Pull-Ups400 Meter Run10 Ground to Overhead (95/65 lbs)10 Pull-Ups400 Meter Run *Alternative = Alternating Dumbbell Snatch Cool Down Recovery Work 2-3 Sets of: Cobras x 10 reps Rest 30 seconds Couch stretch x 30 seconds each...Read More
