Month: June 2020

July12020 Back Squat (8-8-8-8) E3MOM for 12 Minutes: 8 Back Squats 40%+ and 12 DB Thrusters (Immediately move from the Back Squat to the thruster). Metcon Metcon (AMRAP – Rounds and Reps) 5 rounds of 3 minutes on, 1 min rest to AMRAP the following. After each minute rest, pickup where you left off in… Read more »

063020 Skill Metcon 5 sets of 10 False Grip Ring Rows 10 DB Hang Power Cleans 20 Russian Twists Metcon Metcon (Time) 43 Medball Cleans 20/14 then 2 Rounds of 25 Deadlifts 135/95 25 Toes to rings 50 Double Unders then 2 rounds of 18 Deadlifts 185/125 18 medball abmat situps 20/14 100 Single Unders… Read more »

062920 Weightlifting Metcon (Weight) E2MOM for 14 minutes Odd minutes – 5 push press Even minutes – 10 box jumps Metcon Metcon (Time) 27-21-15-9: Row for calories Burpees

06262020 Gymnastics Weighted Pull-ups (5-5-5-5) Complete 45 second hollow hold after each working set Metcon Metcon (AMRAP – Reps) 21 minute EMOM rotating across three stations- 1. 60 Double Unders 2. 20 V-ups 3. Max Handstand Pushups Score is total HSPUs. You can only score HSPUs if you complete the work required in the previous… Read more »

06252020 Weightlifting Front Squat (4-4-4-4) First rep has a 4 second pause in the bottom of the squat. First set is 65% 1RM Clean Metcon Metcon (AMRAP – Reps) 12 minute AMRAP: 2-4-6-8-etc…climbing ladder of – Row for Calories – Squat Cleans 95/65 Metcon (AMRAP – Reps) 12 minute AMRAP 2-4-6-8-etc…climbing ladder of – 20ft… Read more »

06242020 Weightlifting Bench Press (6-6-6-6) Metcon Metcon (5 Rounds for reps) 5 Rounds: 125 meter run 10 pushups 125 meter run 10 ball slams 50/25 2 minute rest Work your ass off to earn that rest Metcon (5 Rounds for reps) 5 Rounds: 125 meter run 10 pushups 125 meter run 10 v ups 2… Read more »

06232020 Metcon Metcon (Time) 30 reps of Calories on Machine Pullups burpees box jumps Single leg toes to bar calories on machine DB single arm push press 50/35 (15ea) dB snatch (15ea) Russian twists with DB jumping lunge while holding DB The workout must be completed in order. Metcon (Time) 30 reps of Cal Machine… Read more »

06/22/2020 Weightlifting Deadlift (7-7-7-7) Metcon Metcon (Time) 8 rounds for time 15 Wall Balls 20/14 15 KB Swings 53/35 15-min CAP Metcon (Time) 8 rounds for time 15 Wall Balls or goblet squat 15 Box jumps/steps 15-min CAP

Big Floyd “BIG FLOYD” (Time) For Time 800 meter Run 25 Deadlifts (135/95 lb) 25 Burpees 800 meter Run 25 Squat Cleans (135/95 lb) 25 Burpees 800 meter Run 25 Push Presses (135/95 lb) 25 Burpees 800 meter Run 25 Clusters (135/95 lb) 25 Burpees 800 meter Run Metcon (Time) For time 400 Row 25… Read more »

061820 Weightlifting Shoulder Press (8-8-8-8) Metcon Metcon (AMRAP – Reps) 3 minute AMRAPs 1. Dball Over Shoulder 70/50 2. Machine for Cals 3. Handstand Walk / Wall Climbs 4. TGUs 40/25 (DB) 90 second rest between stations. Complete just the 1 movement for 3 minutes getting as many reps as you can. Metcon (AMRAP –… Read more »