Weightlifting Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 2 minutes Metcon For time: Row 1000 Meters immediately followed by… Three rounds of: 10 Thrusters (115/75 lbs) 20 Pull-Ups immediately followed by… Run 400 Meters Time Cap = 15 MinutesRead More
Metcon In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 35/25 Calories of Rowing 15 Ring Dips 30 Russian Kettlebell Swings 60 Double Unders 15 Ring Dips 30 Russian Kettlebell swings 35/25 Calories of RowingRead More
Weightlifting Every minute, on the minute, for 12 minutes (4 sets) of: Interval 1 – Wall-Facing Handstand Marching x 20 reps Interval 2 – Pull-Ups x 8 reps Interval 3 – Ring Dips x 12 reps Metcon Five sets for max reps, each against a 3-minute running clock: 80 Double Unders Dumbbell Man-Makers x Max...Read More
Weightlifting Take 15 minutes to build to today’s 1-RM Snatch Metcon Every minute, on the minute, for 20 minutes: Station 1 – Row Sprint x 30 seconds Station 2 – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RMRead More
Weightlifting Take 20 minutes to build to today’s 1-RM Push Press Metcon Complete as many rounds and reps as possible in 12 minutes of: 4 Strict Handstand Push-Ups 8 Strict Pull-Ups 12 Alternating Pistols or Cossack Squats (Pistols RX +)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 – 300/250 Meter Row Station 2 – 25 Slamballs (30/20lbs) Station 3 – 20 Dumbbell Push Press (40/25lbs) Station 4 – 100m Run Station 5 – RestRead More
