Metcon In teams of four, complete three rounds each of: Row 500 Meters 30 Thrusters (95/65 lbs) 20 Burpees Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceding teammates have completed their work at that station. Each partner will start...Read More
Weightlifting Deadlift * 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 * Set 5 – Test 3-RM * Set 6...Read More
Weightlifting Five Sets of: Bench Press (4-6 reps @ 20X1) Rest 2-3 Minutes Metcon Three rounds for time of: 400 Meter Run 40/30 Push-Ups 25 Sandbag Back Squats (40/25#) Read More
Weightlifting Five Sets of: 3-Position Clean (high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight) Rest 2-3 minutes Metcon Complete as many rounds and reps as possible in 9 minutes of: 6 Ground to Overhead (135/95 lbs) 12 Toes to Bar Read More
Metcon In teams of three, alternate rounds to complete 10 rounds each for time of: 3 Front Squats (heavy, and taken from the floor) 6 Burpees Over the Barbell 12 Kettlebell Swings (heavy)Read More
