Snatches! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Slow Pull Snatch + Snatch (for the slow pull snatch, it should take 3 seconds to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset and perform a snatch) Metcon Every 6 minutes, for...Read More
I mean… Come on… Just buy a tank!! Four sets for max calories/reps of: 90 seconds of Double Unders Rest 30 seconds 90 seconds of Burpees Rest 30 seconds 90 seconds of Rowing (for calories) Rest 30 seconds 90 seconds of Strict Pull-Ups Rest 30 seconds OPTIONAL Hanging Challenge Accumulate 3 minutes in a static...Read More
If you needed any more reason to get a CFG Tank!! Metcon “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Ring Muscle-Ups (or Bar Muscle Ups) 4 Strict Handstand Push-Ups 8 Kettlebell Swings (32/24 kg) Weightlifting Three sets of: Single-Leg Hip Bridge x 10-12 reps each leg @ 2012...Read More
Rowing! Metcon Every 10 minutes, for 40 minutes (4 sets) for times of: 600 Meter Row 30 Front-Racked Kettlebell Alternating Reverse Lunges (24/16 kg) 30 Single-Arm Kettlebell Push Presses (24/16 kg – one in front rack, the other pressing; 15 reps each arm) 400 Meter Run Please customize the reps/calories such that you have at...Read More
Cleans! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Clean x 1.1 (rest 5-10 seconds between singles) Build over the course of eight sets to today’s heavy double. Metcon Complete rounds of 21, 15 and 9 reps for time of: Power Cleans (135/95 lbs) Chest-to-Bar Pull-UpsRead More
Burpees! Metcon For time: 50 Kettlebell Swings (24/16 kg) 40 Walking Lunges with Farmer’s Carry (24/16 kg KB/DBs) 30 Burpees 20 Dumbbell or Kettlebell Thrusters (24/16 kg) 10 Bar Muscle-Ups 20 Dumbbell or Kettlebell Thrusters 30 Burpees 40 Walking Lunges with Farmer’s Carry 50 Kettlebell Swings OPTIONAL Hanging Challenge Accumulate 3 minutes in a static...Read More
Back Squats! Weightlifting Every 2:30, for 12:30 (5 sets): Back Squat *Sets 1-3 = 3 reps @ 85-88% *Sets 4-5 = 6 reps @ 75-78% The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %. Metcon Every 3...Read More
Bench Press! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press x 3-4 reps @ 20X1 Followed by… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set Metcon Two sets for max reps of: 90 seconds of Rowing for Calories Rest 30 seconds...Read More
Deadlifts! Metcon Three rounds for time of: 15 Deadlifts (225/155 lbs) 15 Toes to Bar Weightlifting Three sets of: Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 secondsRead More
