Gymnastics Every 2 minutes, for 12 minutes (two sets of each): Station 1 – Rope Climb Skill Practice (use knotted ropes or utilize sit to stand progression) Station 2 – Handstand Walk Practice (use this time to accumulate time inverted and perfect your ability to balance and move) Station 3 – Muscle-Up Skill Practice (pick...Read More
Weightlifting Five sets of: Unsupported Seated Strict Press x 3-4 Rest 2 minutes Metcon Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 8 Strict Pull-Ups 12 Strict Handstand Push-Ups Compare results to 1.4.19Read More
Weightlifting Deadlift Take 20 minutes to build to a 1-RM Deadlift Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the last let immediately. Metcon Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts 12 Box Jump Overs (24″/20″) Compare results to October...Read More
Metcon In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 14 Dumbbell Thrusters (40/25 lbs) 21 Double-Unders Rest until the running clock reaches 20:00, and then… In teams of three, alternating complete rounds, complete as many rounds and reps as...Read More
Weight Lifting Take 20 minutes to build to a 2-RM Bench Press Metcon Every 5 minutes, for 15 minutes (3 sets) for times: 500 Meter Row 10 Renegade Rows (50/35 lbs) 20 V-Ups *Renegade Rows = Push-Up, Row Left, Push-Up, Row RightRead More
Metcon Every 8 minutes, for 32 minutes (4 sets): 20/15 Calories of Rowing 20 Dumbbell Squats (50/35 lb DBs) 20 Walking Lunges with DB Farmer’s Carry (50/35 lbs) 800 Meter RunRead More
Weight Lifting Every 2 minutes, for 16 minutes (8 sets): Deadlift x 2 reps @ 80% of 1-RM Deadlift Metcon Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Box Jumps (24″/20″) 12 Toes to BarRead More
