Weightlifting Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3 reps Metcon Every 6 minutes, for 18 minutes (3 sets) for times: Row 500 Meters 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 35/25 Hand Release Push-UpsRead More
Weightlifting Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Grip Deadlifts + Hang Snatch (pause 2 seconds at mid patella on each of the Deadlifts) Metcon Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Deadlifts (185/135 lbs) 10 Pull-UpsRead More
Weightlifting Take 20 minutes to build to today’s 1-RM Front Squat Metcon Three rounds for time of: Run 400 Meters 8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)Read More
YOGA @ 5:00PM Metcon In teams of three, complete as many rounds as possible in 15 minutes of: 6 Dumbbell Power Cleans (50/35lbs) 6 Burpee Box Jump-Overs (24″/20″) Rest EXACTLY five minutes, and then: In teams of three, complete as many rounds as possible in 15 minutes of: 10 Dumbbell Push Presses (50/35lbs) 20 Kettlebell...Read More
Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: 2 Push Jerk Build over the course of the 8 reps to today’s heavy. Metcon Three sets for max reps of: 60 seconds of Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″) 60 seconds of Strict Handstand Push-Ups 60 seconds of Hand Release Push-Ups 60 seconds...Read More
Weightlifting Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 Rest 60 seconds Banded Face Pulls x 15 reps @ 21X1 Rest 60 seconds Metcon Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs) (1 repetition...Read More
