Month: March 2020

04012020 Skill Metcon EMOM for 10 minutes: ODD Minuters – 30ft HS Walk (If successful, add a challenge like a turn or go over a book) and EVEN minutes – 5 Hollow Arch Rolls (Over and Back) Metcon EMOM for 10 minutes: ODD Minuters – 30ft Bear Crawl EVEN minutes – 40 second hollow hold… Read more »

03312020 Skill Metcon 4 sets of 12 Single Arm Rows + 45 second Superman hold … then … 24 alternating single leg bridges with band around knees (Sub belt) + 45 second chinese plank. Metcon Metcon (Time) For Time: -800 Meter Farmer Carry 53/35lbs Weights (Grocery Bags, Wheel Barrow, KBs) -80 burpees

03302020 Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

03272020 Skill Metcon 5 sets of: L Sit for 20 seconds 10 Deficit Reverse Lunges Right Leg 10 Deficit Reverse Lunges Left Leg Increase intensity by adding weight for lunge! Metcon 5 sets of: Plank for 60 seconds 10 Deficit Reverse Lunges Right Leg 10 Deficit Reverse Lunges Left Leg Metcon Metcon (Time) For time:… Read more »

03262020 Gymnastics Metcon EMOM for 10 minutes: Odd Rounds – Handstand Walk Even Rounds – 12 Turkish Situps Metcon EMOM for 10 minutes: Odd Rounds – Bear Crawl for 40 seconds Even Rounds – 15 SItups Metcon Metcon (Time) For Time: 150 pushups *Every time you break it’s 10 v-ups Metcon (Time) For Time: 100… Read more »

Did I get your attention with that title? Unfortunately, our society programs us to expect quick fixes, and instant gratification when it comes to most things. Which is why news segments and blog articles get attention with clickbait titles like: “Top 10 ways to lose fat NOW!” We are all led to be in a… Read more »

03252020 Skill Metcon 4 sets of 12 Single Leg Glute Ham Bridges (each leg) with 24 Russian Twists after each set. Metcon Metcon E2MOM for 20 minutes: Run for 1 minute max effort, followed by 1 minute walk. Your goal is to find a strong running pace you can sustain for all ten efforts!

03242020 Weightlifting Metcon 3 sets of 10 Deadlifts 10 Muscle Cleans from Hip 10 Strict Press 10 Back Squats … then Burgener warmup Metcon Metcon (AMRAP – Reps) 3 Rounds Total of 1 minute AMRAPs at Each Listed Station – 1. Burpees 2. Squats 3. KB Swings 4. Handstand Pushups 5. Single Unders 6. Rest… Read more »

03232020 Skill 8 min Plank (Time) Accumulate as much of the 8 minutes as possible in plank position. 8-min Chinese Plank (Time) Bridge your body between two benches (shoulders and heels set on them and stay as stiff as a board) Metcon Metcon (Time) 4 Rounds for time: 240 Shuttle Run (30’ x 8) and… Read more »

Friday 03202020 Skill 400m Run (Time) Max Effort 400m Run Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups