Metcon Weightlifting Every 2 minutes, for 16 minutes (8 sets): High Hang Snatch + Hang Snatch (1 Complex (2 reps)) Build over the course of the eight sets. Metcon (Time) Five rounds for time of: 20 Wall Ball Shots (20/14 lbs) 5 Squat Snatches (135/95 lbs) Read More
Metcon In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 20 Double DB Deadlifts (10 each) 30 Pull-Ups (15 each) Partners must run together, and may only start deadlifts once both members are back at the barbell. Read More
Weightlifting Every 3 minutes, for 21 minutes (7 Sets) Bench Press 5 sets: x 3 reps Suggested loads per set (by %): 70, 75, 80, 85, 90+ then… 2 sets: x Max Reps @ -10 to 15 lbs off today’s last set Metcon Five rounds for time of: 200 Meter Run 20 Alternating Single-Arm Dumbbell...Read More
Metcon In teams of two, with only one partner working at a time, complete 3 rounds each for time of: 50 Wall Ball Shots (20/14 lbs) Weightlifting Bulgarian Split Squat (8 reps each leg @ 3111) Rest while partner works Single Arm Dumbbell Row (8 reps each arm @ 2111 ) Rest while partner work...Read More
Weightlifting For the following 17 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 5 minutes: High Hang Clean x 1 rep @ 50-65% of 1-RM Clean Rest 60 seconds,...Read More
Gymnastics Every 90 Seconds, for 9 minutes (3 sets of each): Station 1 – Ring Muscle Ups (2-5 reps) Pause at Receiving and Pause at Full Extension (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Station 2- Handstand Walk (10 meters) Metcon Three rounds for time of: 30/20 Calories...Read More
Weightlifting Three Sets of: Back Squat ( 8 reps) Rest 3 minutes Select a weight that will make your final 2 reps of each set extremely difficult. Metcon For time: 400 Meter Run 40 Box Jumps (24″/20″) 40 Toes to Bar 40 Push-ups 400 Meter Run Read More
Metcon In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Air Squats 40 Kettlebell Swings 30 DB Shoulder to Overhead (50/35 lbs) 20 Burpees 10 Strict Pull-Ups Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then...Read More
