Metcon In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 75 Double Unders Station 2 – 30/20 Hand Release Push-Ups Station 3 – 20 Dumbbell Push Press Station 4 – 25/15 Calories of Rowing Station 5 – Rest...Read More
Weightlifting Four sets of: Deadlift (5 reps @ 70% of 1-RM Deadlift) (open your hands and reset at the bottom of every rep) Rest as needeed Metcon Three rounds for time of: 400 Meter Run 20 Toes to Bar 40 Goblet Lunges with 24/16 kg KB Read More
Weightlifting Every two minutes, for 8 minutes (4 sets) Strict Press (3-4 reps ) Go as heavy as possible! Every two minutes, for 8 minutes (4 sets) Push Press (3-4 reps) Metcon For time: 500m Row 40 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach) Read More
Metcon For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders Accessory Work Every minute, on the minute, for 10 minutes (2 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps...Read More
Weightlifting Three sets of: Back Squat (6 reps ) Rest 3 minutes Metcon Complete as many rounds and reps as possible in 12 minutes of: 10 Thrusters (95/65 lbs) RX+(135/95 lbs) 15 Box Jumps (24″/20″) 20 Calories of Rowing Read More
Weightlifting For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every Minute on the Minute, for 6 minutes (6 sets) High-Hang Clean (1 rep @ 50-65 of 1-RM Clean) Rest 60 Seconds,...Read More
NO YOGA TODAY!! Metcon Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings (32/24 kg) 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner...Read More
