Weightlifting Bench Press Set 1 – 5 reps @ 80% of 1-RM Set 2 – 3 reps @ 85% of 1-RM Set 3 – 3 reps @ 90% of 1-RM Set 4 – 2 reps @ 95% of 1-RM Set 5 – 2 reps @ 95% or more of 1-RM Rest 2 minutes between sets...Read More
Weightlifting Five sets of: Back Squat (4-6 reps @ 30X1) Rest 2 minutes between sets and use that time to warm up for power cleans and Thrusters Metcon In teams of two, alternating complete rounds, complete five rounds each for time of: 5 Power Cleans (155/105 lbs) 5 Thrusters (155/105 lbs) 10 Box Jump-Overs (24″/20″)...Read More
Metcon Against a 3 minute running clock, complete as many rounds and reps as possible of: Short Lap (Buy in: round will always start with the run) 30 Anchored Sit-Ups 20 Pull-Ups 10 Strict Handstand Push-Ups Rest 3 minutes between sets, and after the short lap run – pick up the next set where you...Read More
Weightlifting Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch Snatch (1RM) Metcon Every minute, on the minute, for 20 minutes, perform: 3 Snatches 6 Burpees Score the total amount (in lbs) successfully snatched during the workout. You choose the weight you’d like to use. If you do not complete...Read More
Metcon Your team of 5 will head out for a 1 mile ruck (2x800m or 4x400m) Person 1 – Carries the 50# Slamball (groups can modify if needed) Person 2 – Carries the 45# plate (groups can modify if needed) Person 3 – Carries 2 kettlebells – farmers carry Person 4 – Carries Person 5...Read More
Metcon Every 2 minutes, for 40 minutes (5 sets of each): Station 1 – Deadlift x 4-6 reps @ 21X1 Station 2 – Push-Ups x Max Reps in 60 seconds Station 3 – Alternating Reverse Lunges with KB x 20 reps @ 2010 Station 4 – Strict Press with DBs x 8-10 reps @ 2010...Read More
Metcon In five minutes, complete the following: Row 500 Meters Run 400 Meters Double-Unders x Max Reps Rest exactly five minutes. Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of DUs). Read More
Weightlifting Weighted Strict Pull-Ups ( find your 1-RM ) Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling. Metcon Complete as many rounds and reps as possible in 10 minutes of: 200 Meter Run Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)...Read More
Weightlifting Four Sets of: Front Squat (4-6 Reps @30X1) Rest 20 seconds High Box Jumps (1.1.1.1.1) (rest 3-5 seconds between each jump – step down after each jump) Rest 2 Minutes Metcon (AMRAP – Reps) Five sets for max calories/reps of: 30 seconds of Rowing (for max calories) 30 seconds of Rest 60 seconds of...Read More
