Rowing! Metcon In teams of two, each member must complete the following for time: Row 1000 Meters 15 Burpee Box Jump-Overs (24″/20″) 30 Pull-Ups 60 Kettlebell Swings (32/24 kg) Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A...Read More
Front Squats! Weightlifting In 16 minutes, build to today’s 1-RM Tempo Front Squat @ 32X1 Followed by… One set of: Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat (perform these without any tempo prescription) Metcon Four rounds for time of: 21 Wall Ball Shots (20/14 lbs) 15 Toes to BarRead More
30 Minute Time Cap! Metcon Complete rounds of 60, 40 and 20 reps for time of: Calories of Rowing Jumping Lunges Single-Arm Alternating Dumbbell Snatches (50/35 lbs) Double-Unders Single-Arm Dumbbell Push Press (50/35 lbs – alternate every 10 reps) Time Cap = 30 minutesRead More
New Stickers- FREE if you put it on your car! Weightlifting “Chesticles” Every minute, on the minute, until you can no longer complete a successful repetition: Bench Press x 1 rep Males: Start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds), then increase by 5 lbs each...Read More
Box Squats! Weightlifting Every 90 seconds, for 24 minutes (4 sets): Station 1 – Single-Leg Box Squats x 6 reps each leg @ 2111 Station 2 – Prone Lying Banded Leg Curls x25 reps @ 2111 Station 3 – Hollow Body Hold x 60 seconds Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps...Read More
Snatches! Weightlifting Every 90 seconds, for 15 minutes (10 sets) of: Snatch x 1.1 (rest 5-7 seconds between singles) Metcon Complete as many rounds and reps as possible in 9 minutes of: 9 Strict Pull-Ups 6 Strict Handstand Push-Ups 3 Snatches (135/95 lbs)Read More
Running! Metcon Every 8 minutes, for 32 minutes (4 sets) for times of: 400 Meter Run 12 Dumbbell Thrusters (50/35 lb DBs) 12 Dumbbell Alternating Reverse Lunges (50/35 lb DBs) 400 Meter RunRead More
Deadlifts! Weightlifting Take 10 minutes to build to… Deadlift x 3 reps @ 85% of 1-RM Immediately followed by… Every 2 minutes, for 10 minutes (5 sets): Speed Deadlift x 3 reps @ 75% Metcon Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)Read More
