Month: February 2019

March 1st Weightlifting Push Press (8-8-8-8-8) Metcon Metcon (AMRAP – Rounds and Reps) In a 12 min window complete: 35 Front rack lunges 95/65# With remaining time amrap of: 7 Hang snatch 95/65# 7 HSPU Metcon (AMRAP – Rounds and Reps) In a 12 min window complete: 35 Front rack lunges With remaining time amrap… Read more »

Feb 28th Gymnastics Metcon Metcon (Time) 3 Rounds: 125m DBall bear hug carry 70/50# 25 KBS 53/35# Metcon (Time) 3 Rounds: 125m Farmer carry 25 KBS 35/26#

Feb 27th Weightlifting Back Squat (8-8-8) Minimum 3 warm up sets. Metcon Metcon (AMRAP – Reps) 5×2 minute intervals Intervals: 12 Wall balls 35 Double unders Max C2B in remaining time Rest 1 minute Metcon (AMRAP – Reps) 5×2 minute intervals Intervals: 8 Wall balls 50 Single unders Max jumping pull ups in remaining time… Read more »

Feb 26th Gymnastics Ring Dips (5-5-5-5-5) Bent Over Row (8-8-8-8-8) Metcon Metcon (3 Rounds for reps) 30 Burpee pull ups 40 Burpee box jumps 50 Bar facing burpees *Rest 2 minutes between each 5 minute time cap for each

Feb 25th Weightlifting Banded Press (8-8-8-8) Good Mornings (12-12-12-12) With a barbell or band Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 20 Deadlift 115/75# 15 GHDSU 10 Push press 115/75# Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 20 Deadlift 75/55# 15 Sit ups 10 Push press 75/55#

Feb 22nd Skill Metcon 4 Forward rolls 4 TGU Metcon Metcon (AMRAP – Reps) Team AMRAPs 6 min per 1 min rest and rotate: Sled 135/90# G2OH 115/75# Toes to bar Teams of 3 or 4 Metcon (AMRAP – Reps) Team AMRAPs 6 min per 1 min rest and rotate: Sled 90/45# G2OH 75/55# Knees… Read more »

Feb 21st Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Cash Out Metcon 1 minute couch stretch each side 2 samson stretch each side 20 scorpions 1 min sink stretch or prayer stretch

Feb 20th Weightlifting Metcon (Weight) Snatch complex: Power+Hang (full)+OHS Metcon (Weight) 2 Power snatch + 2 OHS Metcon 30 Muscle-Ups (Time) 30 muscle-ups for time Metcon (Time) 45 Burpee pull ups

Feb 19th Gymnastics Metcon 6 sets: 30sec L-sit 20 Arch rocks Metcon 6 sets: 30sec Tuck hold or hang 30sec Arch hold Metcon Metcon (Time) 4 Rounds: 15 Deadlift 25 Sit up 20/15 cal Bike Metcon (Time) 4 Rounds: 15 Deadlift 25 Sit up 12/8 cal Row

Feb 18th Weightlifting Metcon (Weight) Thruster + Push press + Push jerk + Split jerk Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles