Metcon Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 20 Push-Ups 20 Alternating Single-Arm Dumbbell Snatches (50/35...Read More
Metcon Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Bar-Facing Burpees 15 Thrusters (95/65 lbs) 20 Toes to Bar While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3...Read More
Weightlifting Four sets of: Split Stance Romanian Deadlift x 6-8 reps each leg @ 4011 Rest 60 seconds L-Sit x 60 seconds (if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible) Rest 60 seconds Metcon Five sets of: 15 Russian Kettlebell Swings 10 Box Jumps or Step-Ups...Read More
Metcon Every 2 minutes, for 32 minutes (4 sets): Station 1 – 400/300 Meters of Rowing Station 2 – 30 Sit-Ups Station 3 – 60 Double-Unders Station 4 – 15 Burpee Box Jump-OversRead More
Metcon For time: 400 Meter Run 15 Ground to Overhead (135/95 lbs) 30 Push-Ups 400 Meter Run 10 Ground to Overhead 20 Push-Ups 400 Meter Run 5 Ground to Overhead 10 Push-UpsRead More
Metcon Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of: 20 Single Arm Hang Clean and Jerks (50/35 lbs) 10 Box Jumps (30″/24″)Read More
Weightlifting Take 20 minutes to build to today’s 1-RM Snatch If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow. Metcon Four sets for max reps/calories of: 60 seconds of...Read More
