Deadlifts! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Deadlift x 2 reps @ 90% of 1-RM *No switch grip = Overhand grip only Metcon Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts (225/155 lbs) 12 Box Jump-Overs (24″/20″)Read More
32 Minutes! Metcon Every 8 minutes, for 32 minutes (4 sets) for times of: 400 Meter Run 6 Dumbbell Devil’s Presses 12 Dumbbell Alternating Reverse Lunges 400 Meter RunRead More
“Cindy”! Metcon “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Metcon Every Minute on the Minute for 9 minutes (3 sets of): Station 1 – 40-second Side Plank (left) Station 2 – 40-second Side Plank (right) Station 3 – 40-second Front Leaning Rest...Read More
Split Jerks! Weightlifting Every 60 seconds, for 3 minutes (3 sets): Push Press in Split Jerk Position x 3 reps Build over the course of the 3 sets. Followed by… Every 2 minutes, for 14 minutes (7 sets): Split Jerk *Sets 1-2 = 2 reps at 80% *Sets 3-4 = 1 rep at 90% *Set...Read More
Deadlifts, Cleans, and Lunges! Metcon Every 4 minutes, for 20 minutes (5 sets) for times: 12 Deadlifts (135/95 lbs) 12 Power Cleans (135/95 lbs) 12 Alternating Reverse Lunges (135/95 lbs) Accessory Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled) Station 2...Read More
AMRAP! Metcon Complete as many rounds and reps as possible in 40 minutes of: 400 Meter Run 40 Double-Unders 40 Walking Lunges with DB/KB Farmer’s Hold (24/16 kg) 40/30 Calories of Rowing 40 Double-Unders 20 Plyo Push-Ups to PlateRead More
Max Reps! Metcon Against a 12-minute running clock… 110/90 Calorie Row Max Reps of Wall Ball Shots (20/14 lbs) in remaining time Rest 4 minutes, and when the clock reaches 16:00… Against an 8-minute running clock… 90/70 Calorie Row Max Reps of Dumbbell Thrusters (50/35 lbs) in remaining time Rest 4 minutes, and when the...Read More
