Metcon Three rounds for time: Metcon (Time) Partner A Runs 500 Meters… While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the remainder of Partner A’s run immediately followed by…Partner B Runs 500 Meters… While Partner A performs a...Read More
Weightlifting 5 Sets of: Back Squat (2-3 Reps) (goal is to find a 3-RM during these five sets) Rest 3 minutes Metcon (Time) In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of: 15 Wall Ball Shots (20/14 lbs) 10 Toes to Bar 5 Burpee Box Jump-Overs (24″/20″)Read More
Run Tomorrow in Evergreen at 6pm, details here! – Metcon Every 10 minutes, for 30 minutes (3 sets), for times of: Run 1000 Meters 20 Pull-Ups 20 Push Presses (135/95 lbs)Read More
Weightlifting Four Sets of: Clean Pull (3 Reps) (perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle) 60 Seconds Rest Kettlebell Swing (25 Reps) 60 Seconds Rest Metcon (Time) Three rounds for time of: 10 Power Cleans (135/95 lbs) 20 Push-Ups 40 Double-UndersRead More
Trail Ride in Evergreen tomorrow, details here! – Weightlifting Four sets of: Push Press (4-5 Reps) Rest 2 Minutes Metcon (5 Rounds for reps) Five sets for max calories/reps of: 30 seconds of Rowing (for max calories) 30 seconds of Rest 60 seconds of Burpees (for max reps) Rest 2 minutesRead More
Weightlifting Three Sets of: Bulgarian Split Squat (4-6 reps each leg @ 30X1) Rest 90 seconds Tempo Ring Dips (1111) Rest 90 seconds Metcon (Time) Four rounds for time of: 5 Front Squats (185/135 lbs – taken from floor) 10 Pull-Ups 15 Calorie RowRead More
Metcon (Time) In teams of three, complete three rounds each of: 350 Meter Row (rest station) 25 Dumbbell Thrusters (40/25lb) (rest station) 15 Pull-Ups (rest station) Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins...Read More
Weightlifting Four sets of: Deadlift (4-6 reps) Rest 90 Seconds Strict Handstand Push-Up (Max Reps) Rest 90 seconds… Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 5 minutes of: 10 Push Press (115/75 lbs) 15 Kettlebell Swings (24/16 kg) Rest two minutes, then… Complete as many rounds and...Read More
Trail Run at 6pm at Matthew Winters, details here. Weightlifting Take 20 minutes to build up to todays 1RM of… Clean and Jerk Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead More
