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Category: Heavy Metcon

Heavy Metcon 27/09/2017

Jenna Fisher | 22-09-2017
Stepping up the gas this week. Work in pairs A. 6 mins to warm up to your working weight - start with an empty bar and build 10 mins YGIG Alternate your sets between: 1 power clean + 2 push jerks 1 clean Girls: 60kg Guys: 75kg Aim for 60-70%. Scale if you need to. (more…)

Heavy Metcon 20/09/2017

Jenna Fisher | 15-09-2017
Heavy and steady. Part A Every 2 mins for 6 rounds: 1 power clean + 1 push jerk + 1 split jerk + 1 clean (yes, with a squat) Build the weight by 5kg each round. Girls: 55, 60, 65, 70, 75, 80 Guys: 70, 75, 80, 85, 90, 95 You can scale the weight to what is appropriate for... [Read more]

Heavy Metcon 13/09/2017

Jenna Fisher | 13-09-2017
The focus this week is heavy and steady. A. E2MOM for 6 rounds 1 power clean + 2 front squats + 1 clean (yes, with a squat). Increase the weight by 5kg each round. Girls: Build from 55kg to 80kg Guys: Build from 75kg to 100kg Scale as appropriate - lift only what is safe for you to do so. B.... [Read more]

Heavy Metcon 6/9/2017

Geoff Stewart | 05-09-2017
    Do your mobility and do what you need to do then.   Teams of 3 work through below, increase weight slowly…..20mins 5x Deadlifts 10x press ups 5x BB squats 10x Ring rows 5x power cleans   Reset.   10 (30mins) rounds- working in 3s – Follow the leader format. Time each round AFAP. Power cleans x3 @ BW... [Read more]

Heavy Metcon 19/4/2017

Geoff Stewart | 18-04-2017
Working with a partner in a YGIG format   4x10min workouts AMRAP   A1. Back squats x5 @ 70% A2 Ring rows  / pull ups x10   B1. Sled pushing x2 laps B2. Dumbells GTOH x10   C1. Deadlifts x5 C2. Press ups /  dips x10   D1. Bike 10kcals D2. Rope slams x10each arm

Heavy Met con 29/3/2017

Geoff Stewart | 28-03-2017
Mobilise and Warm up Squats 10 Press ups 5 Alt lunges 10 Ring rows 5 x 5 rounds   Tidal Wave 10-9-8-7-6-5-4-3-2-1: Bench Press @BW Strict Pull-ups In between set of BP and PU Work through list in any order you fancy: 1. 60 kcal row 2. 3min on bike for distance 3. 30 Burpee box jump 4. 60 goblet... [Read more]

Heavy Metcon 22/3/2017

Geoff Stewart | 21-03-2017
Mobility Warm up - 10min working on your own. KB squats x10 Press us x10 KB swings x10 Ring rows x10   Working in teams 3 EMOM x4 each partner (12min) 5 reps -Back squats @80%BW ME Rowing   EMOM x4 each partner (12min) 5 reps -  Deadlifts @ 150%BW ME Bike   EMOM x4 each partner (12min) 5 reps... [Read more]

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 8/3/2017

Geoff Stewart | 07-03-2017
Heavy Breathing... KB swings x10 KB Clean x10 KB Squats x10 KB push press x10   Working in 3 in a follow the leader format for 10 mins at each station. Sled pushing x30sec Deadlifts x5 Rowing x30sec DB manmakers x5 Bike x30sec Back squats x5   And to finish own your own 10mins steady work KB swings x10 KB... [Read more]