Weightlifting Every Three minutes, for 15 minutes (5 sets) of: Bench Press (6 Reps ) Metcon Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Meters of Walking Lunges 30 Double-Unders Read More
Metcon For time: 400 Meter Run 30 Slamball 30/20# 30 Push-Ups 400 Meter Run 20 Slamball 30/20# 20 Push-Ups 400 Meter Run 10 Slamball 30/20# 10 Push-Ups 400 Meter Run Metcon Once Finished – Complete on your own: Four Rounds – 12 Minutes: 30 seconds of Left side plank raises 30 seconds of Right side...Read More
Weightlifting Take 15 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… Metcon (Time) Five rounds for time of: 10 Chest-to-Bar Pull-Ups 20 Kettlebell Swings (32/24 kg) 30 Anchored Sit-Ups 40 Double-Unders...Read More
Metcon In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-Ups 10 Goblet Squats 15 Kettlebell Swings 200 Meter Run Read More
Weightlifting Deadlift (3 reps (with PERFECT posture and mechanics) @ 20X0) * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep...Read More
Weightlifting Every 4 minutes, for 20 minutes (5 sets):Power Clean + Lunge Complex (4 Power Cleans + 12 Front-Racked Reverse Lunges) 4 Power Cleans Immediately followed by… 12 Front-Racked Alternating Reverse Lunges Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Power Clean is OK Read More
