Category: Met-Con

Heavy Metcon 15/3/2017

Geoff Stewart | 14-03-2017
Warm up and get ready... Light DT and max distance rowing. Working with a partner alt complex with turn on rower for max distance. 10 Rounds each 50/35 12x deadlifts 7x high hang power cleans 5x push press Heavy DT meets Cindy With your partner alt movements, after each full round do a round of Cindy. 10 rounds each- your choice (90/70) 5x... [Read more]

Heavy Metcon 8/2/2017

Geoff Stewart | 07-02-2017
Warm up and mobilize well because your going to be moving a lot of metal.   working in teams of 3 in a follow the leader format A. 24mins 3x deadlifts @ 150%+BW 3x Bench press @ 90%+ BW B. 12mins 6el x KBWalking lunges @ 50%BW 6x Dips c. 6 mins 12x KB swings 12x press ups

Heavy Metcon 18/1/2017

Geoff Stewart | 17-01-2017
Warm up because you know its good for you.   Working with a partner 6min YGIG 3x Deadlifts @1.5bw 6x RkB swings 3mins Bike alt 30sec 6min YGIG 3x Bench press @80% bw 6x press ups 3mins Battle ropes alt 30sec 6min YGIG 3x Power cleans @80% bw 6x ball slams 3mins rowing alt 30sec 6min YGIG 3x Back squats @bw 6x... [Read more]

Heavy Metcon 11/01/2017

Geoff Stewart | 10-01-2017
Warm up to a good weight on the lifts below   EMOM – go heavy for 42mins= 7 rounds Deadlifts 5 @ 140% BW Dips 5 @ BW+ Bike 30sec Back squats 5 @ BW Pull ups (strict) 5 @ BW+ Rower 30sec

Heavy Metcon 4/01/2017

Geoff Stewart | 03-01-2017
  Welcome back one and all.   Warm up because its so cold in the arch you don’t want to be standing around x   E2MO2M for 10 mins Row / bike 45seconds 1x squat clean to thruster @ 60-70% BW add 1 rep each round for 5 rounds   2min reset   5mins ladder 1>? Pull ups Press ups... [Read more]

Heavy Metcon 7/12/2016

Geoff Stewart | 06-12-2016
Warm up like you know you should   Extension to the warm up because we all you didn't warm up like you should. working with a partner YGIG format 10 deadlifts 10 ground to over head x10 rounds each start light increase weight slowly but DON'T go heavy.   Workout A working with a partner E2MO2M x5 round each 3x Deadlifts... [Read more]

Heavy Metcon 30/11/2016

Geoff Stewart | 29-11-2016
              Warm up like you know you should 10mins With a KB work through: 50 KB swings 25 walk out to press ups 50 KB squats 25 ring rows   Then  EMOM 10 mins 6 KB goblet squats 6 KB GTOH (head cutters)   Rest 5mins   Then EMOM 10mins 6 KB swings 6 KB press ups to... [Read more]

heavy Metcon 2/11/16

Geoff Stewart | 01-11-2016
                Warm up - Like you mean it x Ladders............. Working with a partner in a YGIG format. 6min to climb the ladder for main exercises 3min alt faast reps for manmakers   Power cleans (medium / heavy) Manmakers DB / KB - fluid Pull ups Manmakers DB / Kb Deadlifts (medium /... [Read more]

Heavy Metcon 12/10/2016

Geoff Stewart | 11-10-2016
    Odds and evens   Working with a partner in an 8 min EMOM. We would like you and you will need to go heavy and fast to get through these each 8min EMOM. We would like everyone to start with the BB movement please.   Power clean x5 @ BW Bike 15/20kcals Rest 5 mins Squats x5 @... [Read more]