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Category: Heavy Metcon

Heavy Metcon 21/9/16

Geoff Stewart | 20-09-2016
Its all about the numbers.. Warm up like you mean it.   With a BB. Muscle cleans x5 High clean pull x5 Power clean x5 Push press x5   Increase weight on the bar slowly until to a good weight then move to clean and press and build to a good heavy single approx. 70% 1rpm   Workout in pairs... [Read more]

Heavy Metcon 24/8/16

Geoff Stewart | 23-08-2016
              Warm up –like you mean it.   Working in a YGIG format with a partner Bear Complex: Power clean Front squat Push jerk Back squat Rack jerk   Round 1 – 6mins 3reps each movement with a lightish weight Rounds 2 – 6mins 2 reps each movement with a mediumish weight Round 3... [Read more]

Heavy Metcon 27/07/2016

Jenna Fisher | 26-07-2016
Jenna standing in for Geoff again. Just tested this. You can give yourself a fairly miserable time with it :) 3 rounds 60 secs clean and jerk (0.85x bodyweight) 60 secs front rack hold (as above) - can drop to top of deadlift hold after 30 secs 60 secs row 60 secs rest 4 mins rest 3 rounds 60 secs... [Read more]

Heavy Metcon 13/6/16

Geoff Stewart | 12-07-2016
    Warm up   Working with a partner YGIG Goblet squats 5x5 Weighted Press ups 5x5 KB swings 5x5 Ring rows 5x5   Working in teams in a EMOM format for 12 mins per staion A Deadlifts x5 and target jumps ME B bench press x5 and Rope smash ME C Back squats x5 and Ball slams ME  ... [Read more]

Heavy Retcon 6/7/16

Geoff Stewart | 05-07-2016
  Warm up Wall squats 2-4-6-8-10 Ring rows 2-4-6-8-10 Air squats 2-4-6-8-10 Press ups 2-4-6-8-10   Do some work.. EMOM - go heavy for 32mins Deadlifts 5 Dips 5 Double KB walking lunges 5el Pull ups (strict) 5   Earn your rest.. In teams of 4 each much row 150mtrs AFAP in a 4 min window if your not rowing your doing: 1 Stick jumps... [Read more]

Heavy Metcon 29/6/2016

Geoff Stewart | 28-06-2016
Warm up / Mobility   A1 Back squats max reps @ BW in 2 mins A2 Air squats max reps in 2 mins   B1 Max reps bench press @70%BW in 2 mins B2 max reps press up in 2 mins   C 20 min YGIG 6 BB thruster @ 40/50kg 12 Heavy RKBS

Heavy Metcon 22/6/16

Geoff Stewart | 21-06-2016
Teams of 4 moving around every 30seconds   5x Deadlifts 1.5 xBW Rest 5x Bench press 0.8 xBW Rest  Working on your own for  5 Minutes per station every 30sec on 30sec 5x Heavy KB swings 5x heavy 1 arm rack  squats 5x Alt single arm KB thrusters 5xel walking lunges rack hold 5xea renegade row