Bar Muscle -Ups! Weightlifting Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Split Stance Single-Leg Deadlifts x 10 reps @ 30X1 (Left Leg) Station 2 – Split Stance Single-Leg Deadlifts x 10 reps @ 30X1 (Right Leg) Station 3 – Barbell Hip Thrusts x 6 reps @ 30X1 Station 4 – Reverse Snow Angels x 20 reps (slow and controlled) Metcon Complete as many rounds and reps as possible in 12 minutes of: 3 Bar Muscle-Ups or 3 Strict Pull-Ups 9 Russian Kettlebell Swings (32/24 kg) 18 Goblet Alternating Reverse Lunges (32/24 kg)Read more

Cleans! Metcon Every 3 minutes, for 30 minutes (10 sets) for max load: 300/250 Meter Row 2 Cleans (or 10 Dumbbell Hang Squat Cleans) Note loads successfully lifted and sum them for your total score.Read more

More Hats in Stock! Metcon Hero – Bert For time:50 burpees400-m run100 push-ups400-m run150 walking lunges400-m run200 squats400-m run150 walking lunges400-m run100 push-ups400-m run50 burpees 15.5 open workout   27-21-15-9 Reps for TimeRow (calories)Thrusters (95/65 lb) Inbetweener  Every minute on the minute for 24 Minute, (6 rounds) of:  Station 1 – Burpees  Station 2 – Weighted Box Step Ups  Station 3 – Slamballs  Station 4 – Slamball Ab Mat Sit ups Read more

Teams of two! Metcon Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Goblet Squats (32/24 kg) 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.Read more

Deadlifts! Weightlifting Every 2 minutes, for 24 minutes (8 sets): Deadlift *Set 1 – 8 reps @ 55% *Set 2 – 6 reps @ 65% *Set 3 – 4 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 1 rep @ 101% *Set 8 – 1 rep @ 101-105% Rest as needed Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Metcon Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts (225/155 lbs) 12 Box Jump-Overs (24″/20″)Read more