Weightlifting Every two minutes, for 8 minutes (4 sets) Strict Press (3-4 reps ) Go as heavy as possible! Every two minutes, for 8 minutes (4 sets) Push Press (3-4 reps) Metcon For time: 500m Row 40 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach) Read More
Metcon For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders Accessory Work Every minute, on the minute, for 10 minutes (2 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps...Read More
Weightlifting Three sets of: Back Squat (6 reps ) Rest 3 minutes Metcon Complete as many rounds and reps as possible in 12 minutes of: 10 Thrusters (95/65 lbs) RX+(135/95 lbs) 15 Box Jumps (24″/20″) 20 Calories of Rowing Read More
Weightlifting For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every Minute on the Minute, for 6 minutes (6 sets) High-Hang Clean (1 rep @ 50-65 of 1-RM Clean) Rest 60 Seconds,...Read More
NO YOGA TODAY!! Metcon Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings (32/24 kg) 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner...Read More
Weightlifting Deadlift ( 1-RM) Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Metcon Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts (225/155 lbs) 12 Box Jump-Overs (24″/20″) Read More
Weightlifting Every 2 minutes, for 18 minutes (3 sets each) of: Weighted Strict Chest-to-Bar Pull-Ups (3 Reps) Handstand Walk (50-75 Feet) L-Sit (60 seconds) (accumulate the time if you’re unable to maintain this position unbroken) Metcon Five rounds for max calories/reps of: 30 seconds of Rowing Rest 30 seconds 30 seconds of Double-Unders Rest 30...Read More
Weightlifting Four sets of: Back Squat (8 Reps ) Rest 3 minutes Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult. Metcon Three rounds for time of: 400 Meter Run 30 Alternating Cossack...Read More
Metcon In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of: 5 Shoulder to Overhead (135/95 lbs) 10 Burpees Over the Barbell Weightlifting Every minute, on the minute, for 10 minutes (2 sets of each): Station 1 – Plank Hold (40 seconds) Station 2 –...Read More
