1-RM Split Jerk! Weightlifting “1-RM Split Jerk” Take 20 minutes to find today’s 1-RM Split Jerk Metcon Every 4 minutes, for 16 minutes (4 sets) for times: 400 Meter Run 10 Strict Handstand Push-Ups 20 Push-Ups Go hard, earn your rest, and repeat!Read More
30 Minutes! Metcon Every 2 minutes, for 30 minutes (3 sets): Station 1 – 400 Meter Run Station 2 – 15 Strict Pull-Ups Station 3 – 75 Double Unders Station 4 – 30 Wall Ball Shots (20/14 lbs) Station 5 – 20 Toes to BarRead More
Barbell Hip Thrusts! Weightlifting Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 60 seconds Band-Resisted Face Pulls x 15 reps @ 21X1 Rest 60 seconds Metcon Complete as many rounds and reps as possible...Read More
Dumbbell Bench Press! Weightlifting Three sets of: 1-1-2 Dumbbell Bench Press x 8-10 reps immediately followed by… Banded Overhead Triceps Extension x 30 reps immediately followed by… Bent Over Dumbbell Row x 6 reps @ 21X0 Rest two minutes Metcon Every 6 minutes, for 18 minutes (3 sets) for times: 400 Meter Run 20/15 Calories...Read More
“Keep it Steady” Metcon “Keep it Steady” Three rounds for time of: 800 Meter Run 10 Overhead Squats (155/105 lbs) 15 Burpees Over the Barbell 20 Toes to Bar Mobility Work Take 5-10 minutes to work on mobility that might be hindering your performance/range of motion/ or creating discomfort!Read More
Teams of two! Metcon In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 60 Kettlebell Swings (30 each; 24/16 kg) 40 Kettlebell Box Step-Ups (20 each; 20″) 20 Strict Pull-Ups (10 each) Partners must run together, and may only start kettlebell swings once both members are back...Read More
