Did you sign up?? Weightlifting Every 2 minutes, for 20 minutes (10 sets): Hang Clean + Clean Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+ Metcon For time: 1000 Meter Row 50 Pull-Ups 25 Hang Squat Cleans (115/75 lbs)Read More
Shoulder Press! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Shoulder Press x 3-5 reps @ 20X1 If you achieve 5 successful reps, increase the load in the next set. Metcon Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9 Ring Dips 12 Toes to BarRead More
OPTIONAL Hanging Challenge! Metcon Every 8 minutes, for 40 minutes (5 sets) for times: 500 Meter Row 400 Meter Run 30 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...Read More
30 Minutes! Metcon Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs) Station 2 – 250/200 Meters of Rowing Station 3 – 12 Burpee Box Jump-Overs (24″/20″) Station 4 – 200 Meter Run OPTIONAL Three sets of: Single-Leg Wall Sit x 20 sec immediately...Read More
“Fran Sandwich” Metcon “Fran Sandwich” For time: 1000 Meter Row immediately followed by… Rounds of 21, 15 and 9 reps of: Thrusters (95/65 lbs) Pull-Ups immediately followed by… 800 Meter Run Weightlifting Two sets of: Front Foot Elevated Split Squat x 20 reps @ 1010 (perform 20 reps at a metronomic tempo – don’t pause...Read More
Classes on Sunday are running normal for the 4th of July! Metcon Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Walking Lunges with Farmer’s Carry (50/35 lb DBs) 20 Dumbbell Floor Presses (50/35 lb DBs) 10 Devil’s Presses (50/35 lb DBs)Read More
Back Squats! Weightlifting Every 2:30, for 15 minutes (6 sets): Back Squat *Sets 1-3 = 2 reps @ 88-90% *Sets 4-6 = 4 reps @ 80-83% The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %. Metcon Three...Read More
Bench Press! Weightlifting Take 15 minutes to build to today’s 2-RM Bench Press Metcon Complete as many rounds and reps as possible in 12 minutes: 12 Deadlifts (225/155 lbs) 12 Dumbbell Push Press (50/35 lbs) 12 Ring DipsRead More
Snatches! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Slow Pull Snatch + Snatch (for the slow pull snatch, it should take 3 seconds to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset and perform a snatch) Metcon Every 6 minutes, for...Read More
