Weightlifting Every 2 minutes, for 12 minutes (6 sets) of: Front Squat (4 Reps) *Sets 1-2 – 70-75% *Sets 3-4 – 75-80% *Sets 5-6 – 80% or more Metcon Complete rounds of 21, 15 and 9 reps for time of: Hang Squat Cleans (115/75 lbs) Abmat Sit-UpsRead More
Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 15 minutes of: 20 Box Jump Overs 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 15 minutes...Read More
Weightlifting Five sets of: Hang Snatch + Snatch (1 Rep) Rest 20 seconds High Box Jump (1.1.1.1.1) (rest 5 seconds between jumps; step down each time) Rest 2 minutes Metcon Three rounds for time of: 10 Bar Facing Burpees 15 Overhead Squats (135/95 lbs)Read More
Three sets for max reps of:60 seconds of Wall Ball Shots (20/14lbs)60 seconds of Kettlebell Swings (24/16 kg)60 seconds of Box Jumps (24″/20″)60 seconds of DB Push Press (40/25 lbs)60 seconds of Rowing (for Calories)Rest 60 secondsRead More
Weightlifting Every 3 minutes, for 15 minutes (5 sets) of: Back Squat (Max Reps) *Sets 1-4 – 2 reps @ 88-94% *Set 5 – Max Reps @ 90% Metcon Complete as many rounds and reps as possible in 6 minutes of: 3 Thrusters (135/95 lbs) 6 Toes to Bar 12 Kettlebell Swings (32/24 kg)Read More
Weightlifting Every 90 seconds, for 24 minutes (8 sets) of: Power Clean (3 Reps ) (building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep) Tall Box Jumps (6 Reps) (step down – do not jump down) Metcon For time: 750 Meter Row 25 Burpee Box...Read More
