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Old 11-13-2012, 02:43 PM   #621
Andrew Bell
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Re: Hybrid Program Heavy Metcons

EMOM:8M:
Clean and Jerk 85% x1
50 yard farmer carry 120lb in each hand.
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Old 11-29-2012, 12:13 AM   #622
Andrew Bell
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Re: Hybrid Program Heavy Metcons

10 minute AMRAP
Deadlift x3 @80% (or 355lbs for RX)
5 burpees
Rest 20 seconds
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Old 11-29-2012, 12:19 AM   #623
Andrew Bell
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Re: Hybrid Program Heavy Metcons

8 rounds:
(Bar starts on floor)
3 back squats @ 80%
(As soon as you come up from your last squat drop the bar and IMMEDIATELY)
Sprint 30 yards
2 box jumps at 36"
Rest 45 seconds
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Old 11-29-2012, 12:24 AM   #624
Andrew Bell
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Re: Hybrid Program Heavy Metcons

Start the clock:
Run 1 mile
Rest 3 minutes, then:
5 rounds:
Incline Bench 80% x3
3 dead hang pull ups
Rest 20 seconds
Then run another mile after
Stop clock
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Old 12-01-2012, 03:32 PM   #625
Carl Amolat
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Re: Hybrid Program Heavy Metcons

Here's one I did with a 24 KG Kettlebell.

30 Kettlebell Swings
400m Run
35 Kettlebell Swings
400m Run
40 Kettlebell Swings
400m Run
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Old 12-02-2012, 11:18 PM   #626
Andrew Bell
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Re: Hybrid Program Heavy Metcons

6 rounds:
5 back squats @ 325lbs (scale is 70% of 1rm)
5 front rack position to over head @ 185lbs (weight starts on ground each round; scale is 90% of standing press 1rm)
50 yard farmers walk w/135(+)lbs in each hand.
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Old 12-06-2012, 02:34 AM   #627
Craig Osip
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Re: Hybrid Program Heavy Metcons

4 rounds for time.

500m Row
20kg kettle bell Squat X20
20kg Kettle bell high pulls X20
16kg Window Wipers
20 Pushups
20 Box jumps

Sweating like a pig.
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Old 01-17-2013, 11:33 AM   #628
Andrew Bell
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Re: Hybrid Program Heavy Metcons

Row 1.5k no faster than 2:20/500m pace
then:
6 rounds, 45 seconds rest between each round (must be taken)
3 back squats @ 75% 1rm
10 push ups on rings with your feet elevated 20+ inches
then:
50 russian swings with 80lb kettlebell
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Old 01-17-2013, 01:36 PM   #629
Nik Nichols
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Andrew Bell View Post
Row 1.5k no faster than 2:20/500m pace
then:
6 rounds, 45 seconds rest between each round (must be taken)
3 back squats @ 75% 1rm
10 push ups on rings with your feet elevated 20+ inches
then:
50 russian swings with 80lb kettlebell
Did you do this? I don't have a rower, or an 80lbs KB I have a 70 though.
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Old 01-17-2013, 03:06 PM   #630
Andrew Bell
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Nik Nichols View Post
Did you do this? I don't have a rower, or an 80lbs KB I have a 70 though.
This particular one no, but this is how about 80% of my wods are structured.
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