Metcon Three rounds for time of: 800 Meter Run 30 Pull-Ups 15 Dumbbell Hang Squat Cleans (50/35 lbs) Optional “Fuego” Finisher Three Rounds: 30 sec of Side Plank Hip Dips (Left) 30 sec of Side Plank Hold (Left) 15 Pulse Ups 30 sec of Side Plank Hip Dips (Right) 30 sec of Side Plank Hold...Read More
Rowing and Deadlifts! Metcon For time: 50/40 Calories of Rowing 40 Deadlifts (225/155 lbs) 50/40 Calories of Rowing Weightlifting Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 45 seconds Band Pull-Aparts x 25 reps...Read More
Bench Press! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press x 4-6 reps @ 20X1 Followed by… Every 2 minutes, for 4 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set Metcon Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 –...Read More
Running! Metcon For time: 800 Meter Run 20 Ground to Overhead (135/95 lbs) 100 Double Unders 800 Meter Run 100 Double Unders 20 Ground to Overhead (135/95 lbs) 800 Meter Run Optional Hanging Challenge Accumulate 3 minutes in a static hang (any grip) in as few sets as possible.Read More
Back Squats! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1: 6 reps @ 75% of 1-RM Back Squat *Sets 2-4: 3 reps @ 85% *Set 5: 6 reps @ 75% Metcon Complete as many rounds and reps as possible in 15 minutes of: 15 Wall Ball Shots (20/14 lbs) 10...Read More
Snatches! Weightlifting Five sets of: Power Snatch + High Hang Snatch Rest as needed Start around 65-70% of your 1-RM Snatch and build to today’s heaviest complex. Metcon Four rounds for time of: 300 Meter Run 50 Alternating Forward Lunges with KB/DB Farmer’s Carry (24/16 kg) Read More
Dan Loves Kettle Bells! Metcon Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run Immediately followed by… Three rounds of: 25 Ab Mat Sit-Ups 15 Box Jump Overs 8/5 Strict Pull-UpsRead More
