Metcon In teams of two, partners alternate whole sets to complete 5 sets each of: 400 Meter Run 20 Slam Balls (30/20 lbs) 20 Heavy Kettlebell Deadlifts (RX+ Double Dumbbell Deadlifts – AHAP) Read More
Weightlifting Take 15-20 minutes to build to today’s 1-RM Front Squat (1 rep @ 32X1) (3-second descent, pause for 2 seconds in the bottom, then drive to full extension) – Metcon For time: 20 Thrusters (115/75 lbs) 10 Pull-Ups 30 Front Squats (115/75 lbs) 20 Pull-Ups 40 Back Squats (115/75 lbs) 30 Pull-Ups Read More
Weightlifting Take 15 minutes and practice gymnastics skills of your choice: Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc. One method is to choose three exercise and perform a skill set. For example: “Three sets, not for time, of: Muscle-Ups x 3-5 reps Handstand Walks x 5 Meters...Read More
Weightlifting Five sets of: Push Press (3-5 reps) Rest 2 Minutes Metcon Three rounds for time of: 10 Push Presses (135/95 lbs) 20 Toes to Bar 40 Double-Unders Read More
Metcon In teams of two, complete as many rounds and reps as possible in 25 minutes of: 400 Meter Run 20 Kettlebell Swings (24/16 kg) 20 Wall Ball Shots (20/14 lbs) *Partners alternate movements Read More
No trail run tonight as most of our crew is running the Ragnar Northwest Passage this weekend in Washington! Trail Runs and Rides will pick back up in August. – Weightlifting Five Sets of: Deadlift ( 3-5 reps) Rest 20 seconds Ring Dips (Max Reps @ 2111) (stick to the tempo – 2 second descent,...Read More
