Max Reps! Metcon Three sets for max calories/reps of: 4 Minutes of 800m Run 3 Minutes of Assault Bike or Ski Erg or Rowing 2 Minutes of Burpee Box Jump-Overs (24″/20″) 1 Minute of Dumbbell Thrusters (50/35 lbs) Rest 5 minutesRead More
Lunges! Weightlifting Every two minutes, for 12 minutes (6 sets): Dumbbell Walking Lunge x 12 steps @ 10X0 Go heavy the final steps should not be performed without struggle. Metcon Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 60 seconds, and then… Complete as many...Read More
Max Reps! Metcon For max reps: 60 seconds of Bar Muscle-Ups or Strict Pull-Ups Rest 60 seconds 60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Press Rest 60 seconds 60 seconds of Rowing (for Calories) Rest 60 seconds 60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs) Rest 60 seconds 60 seconds of Ring...Read More
Barbell Hip Thrusts! Weightlifting Four sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111 Rest 90 seconds Metcon For time: 100 Double-Unders 21 Deadlifts (205/145...Read More
Cleans! Weightlifting Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 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 Every 4 minutes, for 16 minutes (4 sets) for times of: 20/15...Read More
25 Minutes! Metcon Complete as many rounds and reps possible in 25 minutes of: 400 Meter Run 15 Dumbbell Thrusters (50/35 lb DBs) 15 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs) 25/18 Calories of Rowing 15 Devil’s Presses (50/35 lb DBs) OPTIONAL Three sets of: Barbell Glute Bridges x 60 seconds (Light Weight)...Read More
Split Jerks! Weightlifting Every 2 minutes, for 6 minutes (3 sets): Push Press in Split Jerk x 2 reps *Build over the 3 sets Every 2 minutes, for 6 minutes (3 sets): Split Jerk x 2 reps @ 80-85% of 1-RM Split Jerk Metcon Five rounds for time of 30 Air Squats 20 Kettlebell Swings...Read More
