Weightlifting 8 Sets of: 2 Clean Lift-Offs + Power Clean (2 CLO + 1 PC) Build over the course of the 8 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause...Read More
Gymnastics Every 90 Seconds, for (3 sets) of: Interval 1 – Wall Climb x 3 Interval 2 – Ring Pull-Ups (with False Grip) x 8 reps Interval 3 – HS Lunge + Tabletop + Hand Plant + scissor Kick x 2 per leg (3 sec pause in all positions) Metcon (AMRAP – Rounds and Reps)...Read More
Weightlifting Six sets of: Deadlift (3 reps @ 75% of 1-RM Deadlift) let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift) Rest 3 minutes Metcon (Time) Complete rounds of 21, 15 and 9 reps for time of: Hang Power Clean (115/75...Read More
Metcon (6 Rounds for time) Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Hand Release Push-Ups 25 Wall Ball Shots (20/14 lbs) Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the...Read More
Metcon Complete as many reps/calories as possible at each of the following 4-minute stations: Eight rounds of: 20 seconds of Air Squats Rest 10 seconds Rest 2 minutes, and when the running clock reaches 6:00… Eight rounds of: 20 seconds of Toes to Bar Rest 10 seconds Rest 2 minutes, and when the running clock...Read More
Metcon Three rounds for time of: 10 Power Cleans (135/95 lbs) 50 Double-Unders Weightlifting Single Leg Romanian Dead Lift (6-8 reps each leg @ 4011) Rest 60 seconds Barbell Glute Bridge (6-8 reps @ 20X1) Rest 60 Seoncds Hollow to Wall Hold (45 Second hold ) Rest 60 seconds Read More
Weightlifting Bench Press ( 4-6 reps @ 20X1) Every 2 minutes, for 10 minutes (5 sets). Followed by… Bench Press (Max Reps @ 90% of today’s heaviest set) Every 3 minutes, for 6 minutes (2 sets). Metcon Metcon (No Measure) Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 –...Read More
Weightlifting For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. High-Hang Snatch (2 reps @ 50-65% of 1-RM Snatch) EMOM for 6 minutes (6 sets). Rest 60 Seconds then… Hang Snatch (1...Read More
