Weightlifting Snatch + 2 Overhead Squats (3 Reps ) Rest 2-3 Minutes between sets Metcon (AMRAP – Reps) Three sets for max reps of: 60 seconds of Toes to Bar 60 seconds of Dumbbell Ground to Overhead (snatch) 60 seconds of Mountain Climbers Rest 60 seconds between sets Read More
Weightlifting Four Sets: Bench Press ( 4-6 reps) Rest 30 Seconds Side Plank (45-60 second Side Plank each side) Rest 30 Seconds Metcon (AMRAP – Reps) Five sets for max reps (of Dips): In 60 seconds, complete 15 Burpees and then as many reps as possible of Unbroken Ring or Stationary Dips Rest 60 seconds...Read More
Weightlifting Five Sets: Back Squat (5 reps) Rest 2-3 minutes between sets Metcon (Time) Three rounds for time of: 40 Double-Unders 30 Alternating Reverse Lunges with KB in Goblet 20 V-Ups Read More
Weightlifting Every 2 minutes, for 18 minutes (9 sets) Clean and Jerk (1RM) Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 6 minutes of: 8 Burpee over barbell 15 Shoulder to Overhead (115/75 lbs) 20 Pull-Ups (RX + 7 Ring Muscle Ups) Read More
Metcon (AMRAP – Reps) Five sets of: 90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds of Kettlebell Swings (for max reps) 30 seconds of Rest 90 seconds of Burpees 30 seconds of Rest 90 seconds of Front Leaning Rest on Rings (keep torso rigid in a “hollow” position, palms driving through...Read More
Metcon (Time) For time: 2000 Meter Row immediately followed by… Five rounds of: 12 DB Front Squats (50/35lb) 12 Chest to Bar Pull-Ups immediately followed by… 1200 Meter Run Read More
Weightlifting Shoulder Press ( @ 20X1 tempo) For the shoulder press, perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95%...Read More
Weightlifting Back Squat (@ 30X0 tempo) * Set 1 – 50% of possible 1-RM x 5 rep * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test...Read More
