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Category: Heavy Metcon

Heavy Metcon 1/6/16

Geoff Stewart | 31-05-2016
Warm up With a BB work through the complex without stopping DL Power cleans Front squats Push press Back squat Rack thrusters 10 reps each movements rest 90 seconds x3   Bike / Rowing DT Working in teams 3 follow the leader as soon as bike / rower is clear. Alternating between air bike and rower do a hard 25kcal then... [Read more]

Heavy Metcon 26/5/16

Geoff Stewart | 24-05-2016
  Warm up KB swings 10 Press ups 10 KB squats 10 Ring rows 10   Part A YGIG format 1 rep of each exercise for 15 mins Squat cleans (challenging weight) Pull ups (weighted chains)   Part B YGIG format 1 rep of each exercise for 15 mins Deadlifts (challenging weight) Dips (weighted chains)   Part C YGIG format... [Read more]

Heavy Metcon 11/5/16

Geoff Stewart | 10-05-2016
Warm up YGIG KB / BB warm up KB swings 10 Power clean 5 KB squats 50 Push press 5 10mins work increasing weight as you feel. Part A Teams 3 - EMOM for 30 mins Power cleans 6 Thrusters 6 Pull ups 6 Part B HR Press ups 100 Horizontal Ring rows 100 Every time you break you start... [Read more]