Tim and Kat working through Sunday’s partner carries! – Weightlifting Every 2 minutes, for 16 minutes (8 sets): Power Clean (1.1.1) Rest 10 seconds between singles – Metcon Two sets for times of: 30/20 Calorie Row 60 Kettlebell Swings (24/16 kg) 60 Goblet Squats (24/16 kg) Rest the same length of time the first set...Read More
Kat and Tim working through the last Sunday’s partner workout! – Weightlifting Every minute, on the minute, for 8 minutes: Shoulder Press (1 Rep) Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95. Then rest two minutes before starting… Every 2 minutes, for 6 minutes (3 sets) of: Strict Shoulder Press...Read More
Happy Monday! Time to squat. – Weightlifting Every 2 Minutes, for 10 Minutes (sets): Back Squat Set 1 – 5 reps @ 45-55% Set 2 – 5 reps @ 55-65% Set 3 – 3 reps @ 65-75% Set 4 – 2 reps @ 75-80% Set 5 – 2 reps @ 80-85% Immediately followed by… Every...Read More
Metcon Sunday FUNday! Oh baby!! 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...Read More
Its Friday!! – Weightlifting Four Sets of: Single Arm Press (dumbbell) (8-10 reps each arm) – Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Burpees Over the Barbell RX+ (135/95 lbs) – Metcon Every 90 seconds, for...Read More
Rachel getting after some Cleans last week! – Weightlifting Every 2 Minutes, for 24 Minutes ( 4 sets each): Weighted Strict Pull-Ups (As Heavy as possible) Handstand Walk (50-75 feet) L-Sit (60 seconds) – Metcon Against a 4-minute running clock, complete as many rounds and reps as possible of: 10 Pull-Ups RX+ 3 Muscle ups...Read More
No more Bike Rides for the year!! We will pick back up in Spring! – Weightlifting Take 20-25 Minutes to build to a heavy: Back Squat (1 RM Pause Squat @ 32X0) – Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups – Day 2: Oblique Challenge 8 Woodchoppers 8 Side plank...Read More
Its Monday! Time to get after that Bench! Weightlifting Bench Press (20 Minutes to build to a heavy 2 RM) – Metcon Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9 Ring Dips 12 Toes to Bar – Day 1 : Oblique Challenge 5 Woodchoppers 5 Side...Read More
Erins Favorite!! Burpee Buy ins Metcon Teams of two must complete the following for time: 50 Burpee Buy In (this must be completed before anything else) 200 Kettlebell Swings 200 Box Jumps 2000 Meter RowRead More
