Weightlifting Three Sets of: Bench Press (6-8 reps @ 20X0) Rest 15-20 seconds Dynamic Push-Up (10-12 reps @ 10X0) Rest 2 minutes – Metcon Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups: Row 500 Meters 25 Slamballs (30/20#) Max Reps of Pull-UpsRead More
Weightlifting Three Sets of: Bulgarian Split Squat (8-10 reps each @ 30X0) Rest 30 seconds Single-Arm Trap Raises (8-10 reps each @ 2111) Rest 30 seconds – Metcon Rounds of 15, 12 and 9 reps for time of: Thruster (135/95 lbs) Burpees Accessory Work See Instagram for details. Please complete on your own after class...Read More
Weightlifting Five Sets of: Power Clean (2.2.2) (rest 10 seconds between doubles) Rest 2-3 minutes – Metcon Three sets for times of: 100 Double-Unders 30 Kettlebell Swings (24/16kg) (RX+ 32/24kg) 30 Sit-ups Rest 3 minutes Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5...Read More
Weightlifting Four Sets of: Shoulder Press (3-5 reps @ 21X1) Rest 2-3 minutes – working on lower body mobility during rest periods – Metcon Complete as many rounds and reps as possible in 12 minutes of: 6 Handstand Push-Ups 9 Ring Dips 12 Toes to Bar Accessory Work See Instagram for details. Please complete on...Read More
Weightlifting 5 Sets of: Back Squat (2-3 reps @ 30X1) Rest 15-20 seconds Strict Supinated Grip Pull-Up (10-12 reps) Rest 2 minutes Metcon Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets: Row 250 Meters Sandbag Front Squats (25/40 lbs) Break the class into 2...Read More
Metcon In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Wall Ball Shots 30 Kettlebell Swings 20 Burpees 10 Pull-Ups Partner A starts with 50 double-unders, Partner B then performs 40 wall ball shots, Partner A then performs 30 kettlebell swings, Partner...Read More
Weightlifting Four sets of: Push Press (4-6 reps @ 11X1) Rest 90 seconds Dumbbell Walking Lunge (20 steps) Rest 90 seconds – Metcon For time: Run 400 Meters 30 Toes to Bar Run 800 Meters 30 Toes to Bar Run 400 MetersRead More
Weightlifting Five sets of: Back Squat (3-5 reps @ 30X1) Rest 60 seconds Single Arm Dumbbell Row (8-10 reps @ 2020) Rest 60 seconds – Metcon Complete as many rounds and reps as possible in 10 minutes of: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press (You must perform 5 burpees...Read More
Metcon Complete as many rounds and reps as possible in 8 minutes of: Row 250 Meters 5 Strict Handstand Push-Ups 10 Thrusters (95/65 lbs) Rest 8 minutes, and then… Metcon Complete as many rounds and reps as possible in 8 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups 10 Pull-Ups Rest 8 minutes, and then… Metcon ...Read More
