Gymnastics Every 90 Seconds, for 9 minutes (3 sets of each): Station 1 – Ring Muscle Ups (2-5 reps) Pause at Receiving and Pause at Full Extension (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Station 2- Handstand Walk (10 meters) Metcon Three rounds for time of: 30/20 Calories...Read More
Weightlifting Three Sets of: Back Squat ( 8 reps) Rest 3 minutes Select a weight that will make your final 2 reps of each set extremely difficult. Metcon For time: 400 Meter Run 40 Box Jumps (24″/20″) 40 Toes to Bar 40 Push-ups 400 Meter Run Read More
Metcon In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Air Squats 40 Kettlebell Swings 30 DB Shoulder to Overhead (50/35 lbs) 20 Burpees 10 Strict Pull-Ups Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then...Read More
Metcon Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 10 Strict Handstand Pushups Rest 5 minutes, and when the running clock reaches 20:00… Metcon Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 40 Push-Ups 20 Wall Ball Shots (20/14...Read More
Weightlifting Every 2 minutes, for 12 minutes (6 sets): High Hang Snatch + Hang Snatch (1 Complex (2 Reps)) Build over the course of the six sets Metcon Four sets for max reps: 30 seconds of Slamballs Rest 30 seconds 30 seconds of Box Jumps (24″/20″) Rest 30 seconds 30 seconds of Toes to Bar...Read More
Weightlifting Shoulder Press (1 Rep) Every 3 minute, for 15 minutes (5 sets). Build to today 1 RM Once you have found your 1-RM (which you will use for this entire cycle) then perform the following… Push Press (Max Reps) Every 3 minute, for 6 minutes (2 sets) x Max Reps @ 80-85% of today’s...Read More
Weightlifting Take 20 minutes to establish today’s 1-RM Back Squat Back Squat (1RM) Rest 2-3 Minutes between sets. Metcon Two sets for max reps, each against a 4-minute running clock, of: 500 Meter Row 15 Thrusters (95/65 lbs) RX+135/95# Max Reps of Bar-Facing Burpees (RX+Burpee muscle ups) Rest 4 minutes between sets Read More
Metcon Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Lateral Box Jump-Overs (24″/20″) 15 Dumbbell Thrusters (50/35 lbs) 20 Toes to Bar While one partner works through the round, the other must hold two Kettlebells fully extended overhead. If the Kettlebells are lowered from overhead, both partners...Read More
