Rowing and Running! Metcon Every 7 minutes, for 35 minutes (5 sets) for times: 300/250 Meter Row Rest until the clock reaches 2:00, and then… 400 Meter Run Note times for both the rowing and running intervals.Read More
“Jackie”! Metcon “Jackie” For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups Weightlifting Three sets of: Bulgarian Split Squats x 8 reps @ 30X1 immediately followed by… Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0 Rest 90 seconds between legs. Use two KBs for the 8 reps, then drop them and...Read More
Double-Unders! Metcon Every 90 seconds, for 30 minutes (4 sets) for max reps of: Station 1 – 60 seconds of Dumbbell Floor Press Station 2 – 60 seconds of Banded Overhead Triceps Extensions Station 3 – 60 seconds of Double-Unders Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed) Station 5 –...Read More
Deadlifts Weightlifting In 10 minutes, build to: Deadlift x 2 reps @ 85% of 1-RM Deadlift Immediately followed by… Every 2 minutes, for 10 minutes (5 sets): Speed Deadlift x 3 reps @ 70% Metcon For time: 50/35 Calories of Rowing 50 Burpee Box Jump-Overs (24″/20″)Read More
Toes to Bar! Metcon Four rounds for time: 30 Calories of Rowing or Assault Bike 25 Wall Ball Shots (20/14 lbs) 20 Dumbbell Push Presses (50/35 lbs) 15 Toes to Bar 10 Strict Pull-UpsRead More
Bench Press! Weightlifting Take 20 minutes to build to today’s 1-RM Bench Press Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Handstand Push-Ups 10 Ring Dips 15 Push-Ups 30 Double-UndersRead More
Deadlifts! Weightlifting In 10 minutes, build to: Deadlift – 3 reps @ 75% of 1-RM Deadlift Immediately followed by… Every 2 minutes, for 10 minutes (5 sets): Speed Deadlift x 3 reps @ 65% Metcon Two sets for times of: Row 750/600 Meters 20 Chest-to-Bar Pull-Ups 40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg...Read More
Split Jerks! Weightlifting Every 2 minutes, for 6 minutes (3 sets): Press in Split Jerk x 2 reps Every 2 minutes, for 6 minutes (3 sets): Split Jerk x 2 reps @ 75-80% of 1-RM Split Jerk *This is Week 1/8 in this progression. Metcon Every minute, on the minute, for 20 minutes (4 sets...Read More
