Metcon: 40-30-20-10 Cal Row OAA Dumbbell Snatch (35/55) Shoulder 2 Overhead (65/95) *22 minute cut-off* Marathon Training: 40-30-20-10 Cal Row OAA Dumbbell Snatch (35/55) -Run 800m after each Round- *30 minute cut-off*...
Read MoreStrength: 5 x 4 Back Squats Metcon: 3 Rounds 30 Air Squats 20 Box Jump Overs (20/24) *10 minute cut-off*...
Read MoreMetcon: 5 Rounds 15 Clean and Jerks (95/135) 25 Pull-ups *20 minute cut-off*...
Read MoreStrength: EMOTM X 10 minutes Odd- 8 Deadlifts Even- 100m Sprint Metcon: 21-15-9 Thrusters (75/115) Burpees Over the Bar *10 minute cut-off*...
Read MoreMetcon: 30-20-10 Cal Row Power Snatch (65/95) Handstand Push-ups *20 minute cut-off*...
Read MoreStrength: Reverse Tabata x 8 minutes Squat Cleans *Reverse Tabata meaning 10s on 20s off. Score is total reps.* Metcon: AMRAP X 10 minutes 8 Chest 2 Bar Pul-ups 16 GHD Sit-ups or 24 Sit-ups *At least 6 Rounds to Rx*...
Read MoreMetcon: 50-40-30-20-10-20-30-40-50 25-20-15-10-5-10-15-20-25 10-8-6-4-2-4-6-8-10 Double-Unders Wallballs (20/30 @ 9/10ft) Push/Split Jerks (125/185) *24 minute cut-off* Marathon training: 1600m-800m-400m-800m-1600m 20-30-40-30-20 10-8-6-8-10 Run Wallballs (14/20 @9/10ft) Push/Split Jerks (125/185) *40 minute cut-off*...
Read MoreStrength: 5 x 6 Bench Press Metcon: 8 minute Ladder 1 Burpee Box Jump Over (20/24) 2 OAA Dumbbell Snatch (45/70) *At least through 14 DB Snatch to Rx*...
Read MoreMetcon: 2 Rounds 40 Back Rack Lunges (95/135) 30 Power Cleans (95/135) 20 Thrusters (95/135) 10 Muscle-Ups *This one is going to be challenging, make sure you scale weight accordingly. 25 minute cut-off.*...
Read MoreStrength: 4, 4, 3, 3, 2, 2 Overhead Squat Metcon: AMRAP X 10 minutes 4 Burpees Over the Bar 6 Power Snatch (75/115) 8 Dumbbell Shoulder 2 Overhead (35/50) *At least 6 Rounds to Rx*...
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