Weightlifting Four sets of: Front Squat (3-5 reps @ 30X1) Rest 20 seconds Strict Pull-Up (Max unbroken Reps) Rest 3 Minut Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Power Cleans (155/105 lbs) 15 BurpeesRead More
Metcon (Time) In teams of two, with only one teammate working at a time, complete the following for time: 1200 Meter Run (together) immediately followed by… 12 rounds of: 8 Strict Handstand Push-Ups (4 each) 16 Chest-to-Bar Pull-Ups (8 each) 24 Air Squats (12 each) immediately followed by… 1200 Meter Run (together)Read More
Weightlifting OPTIONAL STRENGTH OR SKILL DAY :15 Minutes to work these two skills or a strength missed from earlier in the week. Muscle-ups (4-8 Ring Muscle-Ups) (Take time to learn the low transition drill, work on your high ring kips, and strict pullup/dip strength) – Handstand Walk (50-75 Foot Handstand Walk) (use this time to...Read More
– Weightlifting Split Jerk (Take 15-20 minutes to build to today’s Heavy) 1 Rep – Metcon (AMRAP – Reps) Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets: Row 300/250 Meters Push Press (115/75 lbs)Read More
Metcon (AMRAP – Reps) Against a 4-minute running clock, perform the following for max reps: Run 400 Meters Strict Handstand Push-Ups x Max Reps Rest exactly 4 minutes, and then . . . Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 4 minutes of: 10 Box Jumps (24″/20″)...Read More
Metcon In teams of four, complete as many rounds as possible in 24 minutes of: 20 Burpees 20 Wall Ball Shots 20 Anchored Sit-Ups Rest Station – Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members...Read More
