Weightlifting Deadlift ( 1-RM) Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Metcon Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts (225/155 lbs) 12 Box Jump-Overs (24″/20″) Read More
Weightlifting Every 2 minutes, for 18 minutes (3 sets each) of: Weighted Strict Chest-to-Bar Pull-Ups (3 Reps) Handstand Walk (50-75 Feet) L-Sit (60 seconds) (accumulate the time if you’re unable to maintain this position unbroken) Metcon Five rounds for max calories/reps of: 30 seconds of Rowing Rest 30 seconds 30 seconds of Double-Unders Rest 30...Read More
Weightlifting Four sets of: Back Squat (8 Reps ) Rest 3 minutes Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult. Metcon Three rounds for time of: 400 Meter Run 30 Alternating Cossack...Read More
Metcon In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of: 5 Shoulder to Overhead (135/95 lbs) 10 Burpees Over the Barbell Weightlifting Every minute, on the minute, for 10 minutes (2 sets of each): Station 1 – Plank Hold (40 seconds) Station 2 –...Read More
Metcon Weightlifting Every 2 minutes, for 16 minutes (8 sets): High Hang Snatch + Hang Snatch (1 Complex (2 reps)) Build over the course of the eight sets. Metcon (Time) Five rounds for time of: 20 Wall Ball Shots (20/14 lbs) 5 Squat Snatches (135/95 lbs) Read More
Metcon In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 20 Double DB Deadlifts (10 each) 30 Pull-Ups (15 each) Partners must run together, and may only start deadlifts once both members are back at the barbell. Read More
Weightlifting Every 3 minutes, for 21 minutes (7 Sets) Bench Press 5 sets: x 3 reps Suggested loads per set (by %): 70, 75, 80, 85, 90+ then… 2 sets: x Max Reps @ -10 to 15 lbs off today’s last set Metcon Five rounds for time of: 200 Meter Run 20 Alternating Single-Arm Dumbbell...Read More
Metcon In teams of two, with only one partner working at a time, complete 3 rounds each for time of: 50 Wall Ball Shots (20/14 lbs) Weightlifting Bulgarian Split Squat (8 reps each leg @ 3111) Rest while partner works Single Arm Dumbbell Row (8 reps each arm @ 2111 ) Rest while partner work...Read More
Weightlifting For the following 17 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 5 minutes: High Hang Clean x 1 rep @ 50-65% of 1-RM Clean Rest 60 seconds,...Read More
