Weightlifting Back Squat * Set 1 – 4 reps @ 75%* Set 2 – 3 reps @ 80%* Set 3 – 2 reps @ 85%* Set 4 – 1 rep @ 90-95%* Set 5 – Max Reps @ 80%Rest 3 minutes between sets. Metcon For time:800 Meter Run50 Double Kettlebell Front Squats (32/16 kg)50 Toes...Read More
Metcon Every 6 minutes, for 30 minutes (5 sets) for times:500 Meter Row15 Deadlifts (225/155 lbs)50 Double-Unders Note times for each set, then total them, aiming for the lowest possible working time across the five sets.Read More
Metcon For time:50/35 Calorie Row50 Dumbbell Thrusters (light loading)Rest until the running clock reaches 10:00, and then… For time:50 Dumbbell Thrusters (light loading)75/50 Calorie RowRest until the running clock reaches 22:00, and then… For time:100/70 Calorie Row50 Dumbbell Thrusters (light loading)Read More
Metcon (10 Rounds for time) Every 90 seconds for 15 minutes, 10 sets of:8 Ground to Overhead (75/55 lbs)10 Burpees Over the Barbell Weightlifting Every 90 Seconds, (3 sets of each): Band Pull-Aparts (30 Reps) Wall Sits (60 seconds (weighted if possible)) Side Plank (30 Seconds Ea.Read More
Weightlifting Six sets of: Unsupported Seated Strict Press (2-3 reps) Build to today’s 3-RM.Rest 2-3 minutes Metcon Complete as many rounds and reps as possible in 12 minutes of:4 Chest to Bar Pull-Ups8 Toes to Bar12 Dumbbell Push Presses (50/35 lbs)Read More
Weightlifting Every 90 seconds, for 6 minutes (4 sets): Hang Clean (2 reps @ 65-70% of 1-RM Clean) Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (6 sets): Hang Clean + Clean ( 75-85% of 1-RM Clean) Metcon (Weight) Every 4 minutes, for 16 minutes (4 sets) for times of:20/15 Calories of...Read More
Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of:2 Muscle-ups4 Handstand Push-ups8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here Weightlifting Three sets of: Single-Leg Glute Bridge (10-12 reps each leg @ 2012) Rest 30 Seconds...Read More
