Metcon Complete as many reps/calories as possible at each of the following 4-minute stations: Eight rounds of: 20 seconds of Air Squats Rest 10 seconds Rest 2 minutes, and when the running clock reaches 6:00… Eight rounds of: 20 seconds of Toes to Bar Rest 10 seconds Rest 2 minutes, and when the running clock...Read More
Metcon Three rounds for time of: 10 Power Cleans (135/95 lbs) 50 Double-Unders Weightlifting Single Leg Romanian Dead Lift (6-8 reps each leg @ 4011) Rest 60 seconds Barbell Glute Bridge (6-8 reps @ 20X1) Rest 60 Seoncds Hollow to Wall Hold (45 Second hold ) Rest 60 seconds Read More
Weightlifting Bench Press ( 4-6 reps @ 20X1) Every 2 minutes, for 10 minutes (5 sets). Followed by… Bench Press (Max Reps @ 90% of today’s heaviest set) Every 3 minutes, for 6 minutes (2 sets). Metcon Metcon (No Measure) Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 –...Read More
Weightlifting For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. High-Hang Snatch (2 reps @ 50-65% of 1-RM Snatch) EMOM for 6 minutes (6 sets). Rest 60 Seconds then… Hang Snatch (1...Read More
Metcon In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 75 Double Unders Station 2 – 30/20 Hand Release Push-Ups Station 3 – 20 Dumbbell Push Press Station 4 – 25/15 Calories of Rowing Station 5 – Rest...Read More
Weightlifting Four sets of: Deadlift (5 reps @ 70% of 1-RM Deadlift) (open your hands and reset at the bottom of every rep) Rest as needeed Metcon Three rounds for time of: 400 Meter Run 20 Toes to Bar 40 Goblet Lunges with 24/16 kg KB Read More
