Did you sign up?? Weightlifting Every 2 minutes, for 20 minutes (10 sets): Hang Clean + Clean Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+ Metcon For time: 1000 Meter Row 50 Pull-Ups 25 Hang Squat Cleans (115/75 lbs)Read more
Shoulder Press! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Shoulder Press x 3-5 reps @ 20X1 If you achieve 5 successful reps, increase the load in the next set. Metcon Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9 Ring Dips 12 Toes to BarRead more
OPTIONAL Hanging Challenge! Metcon Every 8 minutes, for 40 minutes (5 sets) for times: 500 Meter Row 400 Meter Run 30 Wall Ball Shots (20/14 lbs) Please note times for each of your five sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets. OPTIONAL Hanging Challenge Accumulate 3 minutes in a static hang (any grip) in as few sets as possible. You may rest up to 3 minutes between setsRead more
30 Minutes! Metcon Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs) Station 2 – 250/200 Meters of Rowing Station 3 – 12 Burpee Box Jump-Overs (24″/20″) Station 4 – 200 Meter Run OPTIONAL Three sets of: Single-Leg Wall Sit x 20 sec immediately followed by… 10 Single Leg-Hip Thrusts @ 20×1Read more
