Metcon In teams of 3, complete as many rounds and reps as possible in 20 minutes: 45 Synchronized Burpees followed by as many rounds as possible of: Partner 1: 4 Muscle-Ups (or Strict Pull-Ups) + 10 Air Squats + 13 Sit-Ups Partner 2: Prone Plank Hold Partner 3: Rest Continue to rotate through the stations...Read More
Weightlifting Power Clean (Build to todays 1 RM) Take 15 minutes and build to today’s 1-RM Power Clean – Metcon For time: 30 Calories of Rowing 30 Burpees 30 Wall Ball Shots (20/14 lbs) 30 Kettlebell Swings (24/16 kg) 30 Dumbbell Push Press (50/35 lbs) 30 Pull-UpsRead More
Weightlifting Three Sets of: Dumbbell Walking Lunge (20 reps total @ 10X0) Rest 60 seconds between sets – Metcon Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 60 seconds, and then… Complete as many rounds and reps as possible in 5 minutes of: 5 Man-Makers...Read More
Weightlifting Weighted Pull-ups (Building to a 1 RM) Set 1 – 3 reps Set 2 – 2 reps Sets 3-6 – 1 rep Rest 2-3 minutes between sets, building to today’s 1-RM – Metcon Three rounds for time of: 400 Meter Run – or 500m Row (weather permitting) 20 Pull-Ups 10 Strict Handstand Push-UpsRead More
Weightlifting Four Sets of: Deadlift (3-5 reps @ 20X1) Rest 20 seconds Handstand Push-ups (Max Reps in 1 Minute) Rest 3 Minutes – In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Balls (20/14) 12 Burpees Read More
Metcon Complete as many rounds and reps as possible in 3 minutes of: 10 Single-Arm Dumbbell Snatches 10 Box Jump-Overs (or Step-Overs) 10 Push Ups Rest 3 minutes between sets, and complete a total of five sets.Read More
Weightlifting Every two minutes, for 20 minutes (10 sets) of: Clean (1.1 (rest 10 seconds between singles)) Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ – Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Ground to Overhead (185/135 lbs) 10 Burpees...Read More
