Metcon Every 5 minutes, for 35 minutes (7 sets) for times: Run 400 Meters 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups Please note times for each of the seven sets. Read More
Weightlifting Every 2 minutes, for 10 minutes (4 sets): Single Arm Dumbell Press (8-10 Reps each arm) Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Burpees Over the Barbell Metcon (No Measure)...Read More
Weightlifting Every 3 minutes, for 18 minutes (6 sets): Power Clean (1.1.1) (rest 10 seconds between singles) Metcon (Time) For time: 1000 Meter Row 50 Kettlebell Swings (32/24kg) (Note time and weight of kettlebell used.) Read More
Metcon Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of: 10 DB Hang Squat Cleans (50/35 lbs) 10 DB Shoulder to Overhead (50/35 lbs) 10 Box Jumps (30″/24″) Read More
Weightlifting Snatch + 2 Overhead Squats (3 Reps ) Rest 2-3 Minutes between sets Metcon (AMRAP – Reps) Three sets for max reps of: 60 seconds of Toes to Bar 60 seconds of Dumbbell Ground to Overhead (snatch) 60 seconds of Mountain Climbers Rest 60 seconds between sets Read More
Weightlifting Four Sets: Bench Press ( 4-6 reps) Rest 30 Seconds Side Plank (45-60 second Side Plank each side) Rest 30 Seconds Metcon (AMRAP – Reps) Five sets for max reps (of Dips): In 60 seconds, complete 15 Burpees and then as many reps as possible of Unbroken Ring or Stationary Dips Rest 60 seconds...Read More
Weightlifting Five Sets: Back Squat (5 reps) Rest 2-3 minutes between sets Metcon (Time) Three rounds for time of: 40 Double-Unders 30 Alternating Reverse Lunges with KB in Goblet 20 V-Ups Read More
Weightlifting Every 2 minutes, for 18 minutes (9 sets) Clean and Jerk (1RM) Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 6 minutes of: 8 Burpee over barbell 15 Shoulder to Overhead (115/75 lbs) 20 Pull-Ups (RX + 7 Ring Muscle Ups) Read More
Metcon (AMRAP – Reps) Five sets of: 90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds of Kettlebell Swings (for max reps) 30 seconds of Rest 90 seconds of Burpees 30 seconds of Rest 90 seconds of Front Leaning Rest on Rings (keep torso rigid in a “hollow” position, palms driving through...Read More
