Month: January 2020

Friday 01312020 Weightlifting Deadlift (3-3-3-3) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Thursday 01302020 Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP: 2-4-6-8-10-…etc. Dumbbell Front Squats 35# / 20# Jumping Pull-ups Add 2 reps each round. Scale DB weight for strong form at 10+ reps Metcon (AMRAP – Rounds and Reps) 9 minute window: 50 calorie machine buy-in -then- As Many Rounds As Possible of: 15… Read more »

Wednesday 01292020 Shoulder Press (3-3-3-3) Strict, no dip Weightlifting Metcon (Time) 7 Rounds For Time of: 10 Ground to Overhead 85# / 60# 10 Box Jump Overs 24" / 20" Metcon (Time) 7 Rounds For Time of: 10 American KB Swings 53# / 35# 10 Box Jump Overs 18" / 12"

Tuesday 01282020 Metcon Metcon (Calories) E3MOM for 30 minutes: 30 second Max Effort Bike for calories Must be able to generate over 300 Watts in order to do Level 2. Metcon (Distance) Every 3 Minutes On the Minute for 30 minutes: 1 minute Max Effort Row for meteres

Monday 01272020 Weightlifting Back Squat (3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible in 14 minutes of: 20 Lunges 10 Burpees 20 Air Squats 50 Double Unders/100 Single Unders

Friday 01242020 Weightlifting Power Clean (5-5-5-5-5) working sets start at 60% of 1RM Metcon Metcon (2 Rounds for reps) Intervals for max total Reps: a) Sled Push 90# / 45# b) Box Jumps 30" / 24" c) Handstand Push-ups d) Lunges Round 1 – 100 seconds of Work/20 seconds Recovery. Rest 2 minutes Round 2… Read more »

Thurday 01232020 Skill Metcon (AMRAP – Rounds) 12 minutes, quality sets: 1-3 Ring Muscle-ups 10 Toes to Rings 1 Skin the Cat 20 second L-sit Metcon (AMRAP – Rounds) 12 minutes of quality sets: 7 False Grip Ring Rows 15 Abmat SIt-ups 60 second Plank Metcon Metcon (Time) 3 Rounds for Time of: 100 Double… Read more »

Wednesday 01222020 Weightlifting Back Squat (4-4-4-4) Metcon Metcon (Time) For Time: 30 Overhead Squats 75# / 55# 30 Burpees over the Barbell 20 OH Squats 95# / 65# 20 Burpees over Bar 10 OH Squats 115# / 75# 10 Burpees over Bar Metcon (Time) 30-20-10 reps for Time of: Front Squat 75# / 55# Burpees… Read more »

Tuesday 01212020 Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete As Many Rounds As Possible in 40 minutes of: 60 Calorie Machine 60 Pull-ups 60 DBall Over Shoulder 70# / 50# 6 Rope Climbs

Monday 01202020 Weightlifting Push Press (5 reps, E2MOM for 10 minutes) Metcon Metcon (3 Rounds for reps) E6MOM for 18 minutes: 500m Row 20 Box Jump Overs 24" / 20" 20 Wall Balls 30# / 20#