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Category: Heavy Metcon

Heavy Metcon 15/12/2016

Geoff Stewart | 13-12-2016
Warm up (cos you know you need to) KB swing x10 Walkout to press ups x10 KB Squats x10 Ring rows x10 KB russian baby makers x10 5 rounds please Workout Working on your own. EMOM you  5 reps of exercise A  then return to main exercise for remainder of minute. Your on each station for 5mins. Burpees x5 Bench... [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 23/11/2106

Geoff Stewart | 22-11-2016
            Warm up and get mobilise Warm up for BB complex with a partner the complex should be with 1 bar at a weight you can manage with a steady flow and tempo. 3x Deadlifts 3x Power cleans 3x Front squats 3x push press   Workout. In a 5 min time frame in a YGIG format... [Read more]

Heavy Metcon 16/11/2106

Geoff Stewart | 15-11-2016
Do some Mobility then grab a KB please. Single arm swing x5 Single arm clean x5 Single arm squats x5 Single arm press x5   Then with a partner Working through the following in any order with max 5 reps each 100 Bench press @75@bw 100 Deadlifts @1.25bw 100 Power cleans @75@bw 100 kcals bike 100 kcals rower 100 Ring rows (horizontal)... [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]

Heavy Metcon 5/10/16

Geoff Stewart | 04-10-2016
              3 is the magic number   Warm up For workout   Working with a partners in a YGIG format AFAP for 3mins do 3 reps of the movement then rest 3min and reset for next movement . Power cleans @70%BW Back squats @ 80% BW OH push press @ 50%BW Deadlifts @ 110%BW... [Read more]

Heavy Metcon 27/9/2016

Geoff Stewart | 27-09-2016
              Warm up For the workouts   Working with a partner in a YGIG format for 5 rounds each   Leg crank on acid Back squats 6 reps @ 120% BW + Walking lunges 12 reps 70%BW+ Box jumps 12 reps Box step ups 12el   Upper body crank on acid Bench press x6... [Read more]