Deadlifts! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Deadlift x 3 reps @ 85% of 1-RM Metcon Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg) 12 Box Jumps (24″/20″)Read More
Split Jerks! Weightlifting Every 90 seconds, for 4:30 (3 sets): Push Press in Split Jerk Position x 5 reps Build over the course of the 3 sets. Followed by… Every 2 minutes, for 12 minutes (6 sets): Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving *Sets 1-3 = 2 reps @...Read More
Hang Snatch + Snatch Weightlifting Every 90 seconds, for 6 minutes (4 sets): Hang Snatch + Snatch 1 rep @ 80-85% of 1-RM Snatch Immediately followed by… Every 90 seconds, for 9 minutes (6 sets): Snatch x 1 rep (Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. If...Read More
Wall Walks! Weightlifting Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Bar Muscle-Ups Station 2 – 6 Wall Walks Station 3 – L-Sit x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) Metcon Two rounds for time of: 25/20 Calories of Rowing 800 Meter...Read More
Teams of two! Metcon In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 18 Calories of Rowing 15 Dumbbell Deadlifts (50/35 lbs) 12 Dumbbell Power Cleans (50/35 lbs) 9 Dumbbell Shoulder to Overhead (50/35 lbs)Read More
Split Jerks! Weightlifting Every 90 seconds, for 4:30 (3 sets): Behind the Neck Press in Split Jerk Position x 5 reps Build over the course of the 3 sets. Followed by… Every 2 minutes, for 10 minutes (5 sets): Split Jerk x 1 rep Metcon Complete as many rounds and reps as possible in 12...Read More
Deadlifts! Weightlifting Every 2 minutes, for 20 minutes (10 sets): Deadlift x 3 reps @ 80% of 1-RM (Normal overhand grip today, no switch grip) Metcon For time: 800 Meter Run 80 Alternating Reverse Lunges with KB/DB Farmer’s Carry (24/16 kg) 800 Meter RunRead More
