Weightlifting Every 3 minute, for 15 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2 sets): Push Press x...Read More
Metcon In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 10 Dumbbell Devil’s Presses (50/35 lbs) Station 2 – 100 Double Unders Station 3 – 30 Box Jumps (24″/20″) Station 4 – 40 Push-Ups Station 5 – RestRead More
Weightlifting Every 60 seconds for 8 minutes (4 sets): Even – Muscle-Up Transition Drill or Strict Pull-Ups x 2 reps Odd – Power Clean x 2 reps Metcon Every 4 minutes, for 32 minutes (8 sets) for max load: 400 Meter Run 3 Power Cleans 3 Ring Muscle-UpsRead More
Metcon Every 2 minutes, for 30 minutes (5 sets): Station 1 – 400/300 Meters of Rowing Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg) Station 3 – 300 Meters of RunningRead More
Weightlifting Five Sets of: Deadlifts 5 reps x 70% Rest 2 minutes between sets Metcon Complete as many rounds and reps as possible in 15 minutes of: 15 Burpees Over the Barbell (lateral) 15 Deadlifts (225/155) 15 Toes to BarRead More
Yoga at 5PM! Metcon In 15 minutes, complete the following: Run 800 Meters immediately followed by as many rounds and reps as possible of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Rest exactly 5 minutes, and when the running clock reaches 20:00 . . . In 15 minutes, complete the following: Run 800 Meters...Read More
