Teams of Two! Metcon In teams of two, alternating each movement, complete ten rounds of:10 Dumbbell Hang “Clusters”50 Double UndersRun 300 Meters (Partner A performs 10 hang “Clusters”; Partner B performs 50 Double Unders; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc….)Read More
Lunges! Weightlifting Every three minutes, for 12 minutes (4 sets):Dumbbell Walking Lunge x 20 steps @ 10X0 Go heavy on the final steps should not be performed without struggle. Metcon Complete as many rounds and reps as possible in 5 minutes of:20 Double-Unders10 Air Squats Rest 1 minute Complete as many rounds and reps as...Read More
Turkish Get Ups! Weightlifting Every three minutes, for 15 minutes, 5 sets of:Turkish Get ups x 3 Reps each arm Strict Handstand Push up x 5 Reps (hardest variation possible) Metcon Three rounds for time of:10 Single Arm Kettlebell Push Press (24/16 kg) 30 Kettlebell Swings (24/16 kg) Run 400 MetersRead More
Power Clean or Deadlift?? Weightlifting Take 20 minutes and build to today’s 1-RM Power Clean Or Take 20 minutes and build to today’s 3-RM Deadlift Metcon In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:10 Deadlifts (225/155 lbs)10 Box Jump Overs (24/20”)Read More
Memorial Day Murph! Monday May 30th! Metcon Tabata: Row for Calories Rest 1 minute between Tabatas Tabata: Kettlebell Swings Rest 1 minute between Tabatas Tabata: Dumbbell Push Press Rest 1 minute between Tabatas Tabata: Medball Boat Holds Every minute on the minute for 24 minutes (6 rounds), complete: Station 1 – Box Jump Overs Station...Read More
Teams of Two! Metcon In teams of two, with only one person working at a time, complete the following:200 Ab Mat Sit-Ups800 Meter Overhead Carry (45/25 lb plate)200 Slamballs (30/20 lbs)800 Meter Overhead Carry (45/25 lb plate) 200 Walking Lunges (30/20lbs) Read More
Ground to Overhead! Metcon For time:30 Ground to Overhead (95/65 lbs)30 Pull-Ups400 Meter Run20 Ground to Overhead (95/65 lbs)20 Pull-Ups400 Meter Run10 Ground to Overhead (95/65 lbs)10 Pull-Ups400 Meter Run *Alternative = Alternating Dumbbell Snatch Cool Down Recovery Work 2-3 Sets of: Cobras x 10 reps Rest 30 seconds Couch stretch x 30 seconds each...Read More
Front Squats! Weightlifting Front Squat* Set 1 – 50% x 5 reps* Set 2 – 75% x 3 reps* Set 3 – 85% x 1 rep* Set 4 – 90-95% x 1 rep* Set 5 – Test 1-RM* Set 6 (optional) – Exceed Set 5 weightRest 2-3 minutes between sets and work on mobility to...Read More
