Aug 1st Metcon Metcon (AMRAP – Reps) 24 minute alt emom: 10 Toes to bar 1 Sled 135/90# Row 22/18 cals meters. Cash Out Metcon 400m Cool down Walk or light jog
Month: July 2018
July 31st Metcon Metcon (Time) 5 Rounds: 400 Meter Run 50 Lunges Skill Metcon Bring Sally Up 135/95# back squats
July 30th Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 15 Deadlifts 115/75# 12 box jumps 24/20 9 Shoulder to OH Skill Shoulder to Overhead (3RM) Anyway anyhow of getting the barbell from your shoulders to locked out overhead.
July 28th Metcon Metcon (Time) From 0-15minutes complete: 3 Rounds: 30 Single arm KB squat cleans (15 R 15 L) 30 sit ups You have 15 minutes to complete this section. If you get done early rest for the remainder. Metcon (Time) From 15-25 minutes complete: 21-15-9 DB snatch 50/35# Cals on a machine You… Read more »
July 27th Skill Metcon 4 rounds: 5 DB OHS 10 Seated box jump with 1 foot landing Metcon 4 Rounds: 5 Wall squat with band around wrists 30 Long lunging conrolled mountain climber Metcon Metcon (Time) 75 Thrusters 75/55# *Every-time you break forced 30sec rest…ONLY 30secs Metcon (Time) 75 Wall balls 20/14# *Every-time you break… Read more »
July 26th Gymnastics Metcon 10 building reps of toes to bar 6 Pistol into single leg deadlift (unweighted) Perfect toes to bar, legs straight and heels pulled together. Controlled pistol into deadlift. Metcon 5k Run (Time) Max Effort 5k Run 5k Row (Time) Max Effort 5k Row
July 25th Weightlifting Clean and Jerk (3-3-3-3-3-3) L1 is Hang clean and power jerk. Complete as 3 singles, reset between each rep. Metcon Metcon (AMRAP – Reps) 14 minute Partner alt EMOM Deadlift 225/155# HSPU Work to accumulate as many reps as possible each minute with then switch with your partner. Metcon (AMRAP – Reps)… Read more »
July 24th Skill Flight Simulator (Time) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders Metcon Double under progression 2 rounds 1 minute each: Singles High jumping singles Fast singles Rest Leg taps/ single single double Double under attempts Metcon Metcon (Time) 500mRow then: 3 Rounds: 25 KB Swings 53/35 15 Burpees Then: 400m Run Metcon (Time) 400m Run then:… Read more »
July 23rd Weightlifting Snatch (3-3-3-3-3-3) Complete as 3 singles, reset each rep. Hang Snatch (3-3-3-3-3-3) Metcon Metcon (Time) For time: 25 Pull ups 25 Box jumps 30/24in 25 OHS 95/65# Rest 2 mintues and go back through in reverse. Metcon (Time) For time: 25 Pull ups 25 Box jumps 24/20in 25 Front squat 95/65# Rest… Read more »
July 21st Metcon Metcon (AMRAP – Reps) 24min Alt EMOM: 15 Wall balls 20/14# 125m Run 20 Sit ups Start with a score of 24. Anytime you fail to finish the work in the minute subtract 1.