Metcon Fright Gone Bad 3 Rounds 1:00min Max Rep Push-press, 75#(55#) 1:00min Max Rep Box Jump, 20″ 1:00min Max Rep Sit-Ups 1:00min Max Rep Wall Ball, 20#(14#) 1:00min Max Calorie Row 1:00min RestRead More
Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Hang Clean + Clean Start around 65% of your 1-RM Clean and build over the course of the 8 sets to something heavy for today. Metcon Complete as many rounds and reps as possible in 12 minutes of: 12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)...Read More
Weightlifting Take 15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift Metcon Every minute, on the minute, for 15 minutes: 30 Double-Unders 3 Deadlifts Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM.Read More
Weightlifting Back Squat *Set 1 – 5 reps *Set 2 – 3 reps *Set 3 – 1 rep *Set 4 – 5 reps – Heavier than first set of 5 *Set 5 – 3 reps– Heavier than first set of 3 *Set 6 – 1 rep– Heavier than first set of 1 Rest 2-3 minutes...Read More
Metcon For time: 800 Meter Run immediately followed by… Three rounds of: 20 Dumbbell Hang Power Clean and Jerk (50/35 lbs) 10 Burpee Box Jump-Overs (24″/20″) immediately followed by… 800 Meter RunRead More
Metcon Every 8 minutes, for 32 minutes (4 sets) for times:15 Thrusters (95/65 lbs)50 Double-Unders15 Toes to Bar30/25 Calories of Rowing Note times for each set.Read More
Weightlifting Deadlift: *Set 1 – 5 reps *Set 2 – 3 reps *Set 3 – 1 reps *Set 4 – 5 reps – Heavier than first set of 5 *Set 5 – 3 reps– Heavier than first set of 3 *Set 6 – 1 reps– Heavier than first set of 1 (Loading example – 315...Read More
Gymnastics Every 2 minutes, for 16 minutes (4 sets of each): Station 1: Bar or Ring Muscle-Ups x Max Reps in 45 seconds (or Max Reps of Strict Dips) Station 2: Handstand Walk x 10 meters Metcon Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals: Minute 1 –...Read More
