Weightlifting Three Sets: Back Squat (4 reps) Rest 3 minutes Increase the weight you used on November 9, 2018 by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 1-2 reps of each set extremely difficult. Metcon For time: 50 Wall Ball...Read More
Weightlifting Every three minutes, for 12 minutes (4 sets) Shoulder Press ( 3 reps @ 88-92% of 1-RM) Every two minutes, for 6 minutes (3 sets) Push Press x Max Reps @ same weight as today’s Shoulder Presses Metcon Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 9 Strict Handstand...Read More
Weightlifting Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Death March x 20 reps Station 2 – Tempo Push-Ups x 12-20 reps @ 1111 Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0 (add weight to the pull-ups if you can do so and still hold the tempo and...Read More
Metcon In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Dumbbell Thrusters (40/25#) 400 Meter Run 100 Pull-Ups 400 Meter Run 100 Dumbbell Thrusters (40/25#) 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same time. Read More
Weightlifting Four sets of: Back Squat (6 Reps ) Rest 3 minutes Choose the same weights you used on October 23rd. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult. Metcon For time: 30/20 Calories of Rowing 30 Front Squats (155/105 lbs)...Read More
Weightlifting 8 Sets of: 2 Clean Lift-Offs + Power Clean (2 CLO + 1 PC) Build over the course of the 8 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause...Read More
Gymnastics Every 90 Seconds, for (3 sets) of: Interval 1 – Wall Climb x 3 Interval 2 – Ring Pull-Ups (with False Grip) x 8 reps Interval 3 – HS Lunge + Tabletop + Hand Plant + scissor Kick x 2 per leg (3 sec pause in all positions) Metcon (AMRAP – Rounds and Reps)...Read More
Weightlifting Six sets of: Deadlift (3 reps @ 75% of 1-RM Deadlift) let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift) Rest 3 minutes Metcon (Time) Complete rounds of 21, 15 and 9 reps for time of: Hang Power Clean (115/75...Read More
Metcon (6 Rounds for time) Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Hand Release Push-Ups 25 Wall Ball Shots (20/14 lbs) Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the...Read More
