Weightlifting (Either/Or for strength) Every 90 seconds, for 15 minutes (10 sets): Snatch (1.1 reps @ 80-90% of 1-RM Snatch) (pause 5-10 seconds between singles) OR Front Squat (2 reps @13X1 ) *Build to 2 heavy pause Front Squats by the last set Metcon Five rounds for time of:6 Overhead Squats*12 Burpee Box Jump-Overs (24″/20″)30...Read More

Metcon Baseline (Time) 500m Row40 Air Squats30 Sit-Ups20 Hand-Release Push-Ups10 Pull-Ups Weightlifting Every 90 Seconds for 16 minutes, 4 sets of: Station 1 – Toes to Bar (Strict or Kipping)Station 2 – Rope Climbs (Legless = RX+)Station 3 – Handstand Push Ups (Strict or Kipping)Station 4 – Rest Today’s goal is to work on these...Read More

Metcon Tommy V 21 Thrusters, 115#12 Rope Climbs, 15′15 Thrusters, 115#9 Rope Climbs, 15′9 Thrusters, 115#6 Rope Climbs, 15′ In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008To learn more about Tommy V click here OR Metcon Ellen 3...Read More

Metcon Every minute, on the minute, for 30 minutes (5 sets):Minute 1 – 60 seconds of Double UndersMinute 2 – 45 seconds of Dumbbell Devil’s Presses (50/35 lbs)Minute 3 – 30 seconds of Strict Handstand Push-UpsMinute 4 – 60 seconds of RowingMinute 5 – 45 seconds of V-UpsMinute 6 – 30 seconds of Dumbbell Push...Read More

Weightlifting Deadlift *Set 1 – 8 reps @ 50%*Set 2 – 6 reps @ 60%*Set 3 – 4 reps @ 70%*Sets 4-6 – 2 reps @ 75-80%Rest as needed Metcon Complete as many rounds and reps as possible in 10 minutes of:10 Box Jumps (24″/20″ – step down)10 Pull-Ups10 Alternating Reverse Lunges (50/35 lb DBs)Read More

Metcon Every 8 minutes, for 40 minutes (5 sets) for times:500 Meter Row400 Meter Run30 Wall Ball Shots (20/14 lbs)Please note times for each of your five sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2...Read More

Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk Split Jerk with a 2 second pause in the dip & 2 second pause in receiving*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk OR Weightlifting Every 2 minutes, for 12 minutes (6...Read More

Weightlifting Every 2:30, for 20 minutes (8 sets): Back Squat *Set 1 = 2 reps @ 70%*Set 2 = 2 reps @ 80%*Set 3 = 1 rep @ 85%*Set 4 = 1 rep @ 90%*Set 5 = 1 rep @ 94%*Set 6 = 1 rep @ 97%*Sets 7-8 = 1 rep @ 101%+The goal of...Read More

Weightlifting Five Sets Of: Unsupported Seated Strict Press (3-4 Reps) Rest 2-3 minutes Metcon Complete as many rounds and reps as possible in 15 minutes of:Run 400 Meters8 Strict Pull-Ups12 Strict Handstand Push-UpsRead More

Metcon Hotshots 19 (Time) 6 Rounds for time of:30 Squats19 Power Cleans, 135# / 95#7 Strict Pull-ups400m Run OR Metcon Amanda (Time) 1 Round for time of 9-7-5 reps of: Ring Muscle-upsSnatch, 135#/95# OR Metcon Two sets for max reps:2 Minutes of Burpees2 Minutes of Alternating Single-Arm Dumbbell Snatches2 Minutes of Air Squats2 Minutes of...Read More