Strength: 6 X 2 Strict Press Metcon: 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Weighted Burpees(25's/45's) Box Jumps (24/30) *8 minute cut-off. Yes weighted burpees ?, use a pair of Dumbbells, keep them in your hands thoughout the burpee, as you stand up you do not have to put the Dumbbells overhead, all you have to do is...
Read MoreMetcon: 50-30-10 Front Rack Lunges (78/115) Wallballs (14/20 @ 9/10ft) - Rest 4 minutes - 50-30-10 Sit-ups Deadlifts (123/185) Air Squats *28 minute cut-off. Time includes rest time.*...
Read MoreStrength: EMOTM X 6 minutes, AMRAP the 7th minute 6 Touch N Go Power Snatch Metcon: 3 Rounds Minute 1 - AMRAP Toes 2 Bar Minute 2 - AMRAP Push Ups Minute 3 - AMRAP Dumbbell S2OH (35/55) Minute 4- Rest *This will end up being an 11 minute workout. You will have 3...
Read MoreMetcon: -Start w 1000m Row- 15 Squat Cleans (113/165) 5 Wall Climbs 12 Squat Cleans (113/165) 5 Wall Climbs 9 Squat Cleans (113/165) 5 Wall Climbs 6 Squat Cleans (113/165) 5 Wall Climbs 3 Squat Cleans (113/165) 5 Wall Climbs -End with 1000m Run- *30 minute cut-off*...
Read MoreStrength: 5 X 3 Overhead Squat Metcon: 10-8-6-4-2 100-80-60-40-20 Strict Pull-ups Double-Unders *10 minute cut-off*...
Read MoreStrength: 4 X 10 Deadlifts *They must be unbroken. No deadlift drops until the last deadlift is completed* Metcon: 8 Minute Ladder 1 Handstand Push-up 2 Kettlebell Swings (55/70) *Through 14 KBS to Rx*...
Read MoreMetcon: 3 Rounds 30 Pull-ups 30 Hang Cleans (78/115) 30 Ring Dips *25 minute cut-off*...
Read MoreStrength: EOMOTM X 12 minutes 3 • 3 • 2 • 2 • 1 • 1 Squat Snatch *These do not need to be touch and go, or unbroken. You may add weight as you go, try to get as heavy as you can.* Metcon: 30-20-10 Push-ups Box Jump Overs (20/24) OAA Dumbbell Snatch...
Read MoreMetcon: 4 Rounds 12 Jerks (103/155) 36 Wallballs (14/20 @ 9/10ft) 60 Double-Unders *20 minute cut-off*...
Read MoreStrength: 5 X 3 Back Squats Metcon: 50 Power Cleans for time (93/135) *Every minute on the minute, except for the first minute, you must complete 4 burpees. 10 minute cut-off*...
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