Friday 7.3.15

SCHEDULE REMINDER: MCFE will be operating on our normal weekday schedule on Friday, July 3rd except CLOSED 1-4 PM. There will be no Kids Class. Saturday, July 4th we will only have one class at 7 am.

To celebrate our Independence and pay tribute to those who keep our country safe, be sure to wear your red, white, and blue at the box!

Enjoy your holiday weekend!

 

Strength

20 Walking Lunges with Dumbbells or Kettlebells
Rest 60 seconds between sets
 
 
Metcon 
 
In teams of 3, complete as many rounds and reps as possible in 20 minutes of:
200 Meter Row
10 Burpees
5 Thrusters (135/95)
 
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Thursday 7.2.15

Weightlifting

Every 2 minutes, for 10 minutes:

3 Snatch Lift Offs + Snatch
(for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift)

Build in loads over the course of the 5 sets from approximately 60-90% of your 1RM Snatch.

 

Metcon

Every 6 minutes, for 18 minutes, for times:
10 Hang Power Snatch (135/95)
20 Box Jump Overs (24″/20″) 
Run 400 Meters

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Wednesday 7.1.15

Strength & Skill

5 sets:
2-3 Weighted Pull-Ups
Rest 60 seconds
60-90 seconds Weighted Plank Holds
Rest 60 seconds
 
Metcon
 
In teams of two, alternate rounds to complete five rounds each for time of:
10 Pull-Ups
15 Wall Balls (20/14)
30 Double-Unders
 
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Tuesday 6.29.15

Strength

5 sets
3 Bench Press 
Rest 20 seconds
15-20 Heavy Kettlebell Swings 

 

Metcon

Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (105/65)
100 Meter Run
5 Muscle-Ups
100 Meter Run

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Monday 6.29.15

Strength

5 sets
2 Front Squat (build up to it)
Rest 20 seconds
10-15 Unbroken Chest-to-Bar Pull-Ups (as quickly as possible)
Rest 3-4 minutes
 
 
Metcon
 
15-12-9 reps for time of:
Hang Squat Cleans (135/95)
Burpees Over the Barbell
 
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Saturday 6.28.15

Metcon

In teams of 2, with only one person working at a time, complete:
100 Kettlebell Swings (53/35)
400 Meter Run
100 Wall Balls (20/14)
400 Meter Run
80 Burpees
400 Meter Run
100 Wall Balls (20/14)
400 Meter Run
100 Kettlebell Swings (53/35)

*Both athletes perform the run at the same time.

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Friday 6.26.15

Weightlifting

Split Jerk
 
1-1-1-1-1-1

Suggested loading per set (by %): 70, 75, 80, 80, 85, 85
 
 
Metcon
 
Complete as many rounds and reps as possible in 12 minutes of:

6 Ground to Overhead (135/95)
12 Alternating Overhead Reverse Lunges (135/95)
12 Ring Dips
 
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Wednesday 6.24.15

Metcon

Every 90 seconds, for 30 minutes (5 sets of each station):

Station 1 – 12 Front-Foot Elevated Split Squat with DBs (6 reps each leg)
Station 2 – 10-12 Strict Handstand Push-Ups or L-Seated DB Press
Station 3 – 10-12 Supine Ring Row 
Station 4 – 15-20 Reverse Snow Angels (slow and controlled)
 
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