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Category: Heavy Metcon

Heavy Metcon 01/03/2017

Jenna Fisher | 01-03-2017
Prepare for a Leg Day Part 1 EMOM. Increase the weight as the reps come down. 5 mins Thruster: 5, 4, 3, 2, 1 5 mins power clean and push jerk: 5, 4, 3, 2, 1 5 mins power clean (heavier than the C&J): 5, 4, 3, 2, 1 Part 2 5 rounds 30 secs assault bike 10 back squat... [Read more]

Heavy Metcon 22/2/2017

Geoff Stewart | 21-02-2017
Warm it up but just enough because we have got a lot to do... Working in teams 3 90x deadlifts -3reps max each 1800mtrs Bike -300mtrs max each 90x bench press - 3reps max each 180x laps sled push - 3 max laps each 90 pull ups - 3-6xreps max each 1800mtrs row max 300mtrs max each 90x back squats  -3xresp... [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 1/2/2017

Geoff Stewart | 31-01-2017
Do your mobility then lets get involved: To start: On your own 5mins 10x KB swings 10x press ups 10x KB squats 10x ring rows   In the middle: Working in teams 4 30/30 work / rest for 36mins Back squats @ 80% Power cleans @ 70% KB STOH @ 50% Bike @ RPM >   To end: On your... [Read more]

Heavy Metcon 25/1/2017

Geoff Stewart | 24-01-2017
    Warm up   Working with a partner in a YGIG format 40mins 3 power cleans @80% 12 KBS -Heavy 3 Push press / Jerk  (same as PC) 12 Goblet squats - Heavy Every 5min where ever you are do a burpee pull ME then return to where you left

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 21/12/2016

Geoff Stewart | 20-12-2016
Warm up for the workout   On your own get yourselves a barbell and warm up for a 75% clean and press   EMOM 0-5. 3x Clean press 5-10. “Cindy” 10-15. 3x Clean press 15-20. alt bike / rower 25-30. 3x Clean press 35-40. “Cindy”   “Cindy” 5x Pull ups 10x press ups 15x air squats     Good luck... [Read more]