Posted July 10, 2020 by Josh O'Donnell
Weightlifting
DB Upright Row (12-10-8-6)
Single DB Front Squat (12-10-8-6)
Metcon
Metcon (Time)
AMRAP/RFT pyramid.
Complete as many rounds as possible in 5 minutes:
1-2-3-…etc reps of
Box Jump Overs
Lemon Crushers
rest 2 minutes
x…3-2-1 reps of
Lemon Crushers
Box Jump Overs
Posted July 9, 2020 by Josh O'Donnell
Metcon
Metcon (Time)
3 Rounds for time:
15 DB Front Squats 50/35
25 Jumping Chest to bar Pullups
Posted July 8, 2020 by Josh O'Donnell
Metcon
Tumilson (Time)
8 Rounds For Time of:
200m Run
11 Dumbbell Burpee Deadlifts, 60#
In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon "JT" Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011
Posted July 7, 2020 by Josh O'Donnell
Metcon
Metcon (2 Rounds for reps)
7 minute AMRAP:
12 Goblet lunges 53/35
12 box jumps
Rest 3 minutes
5 minute AMRAP
20 Double Unders
10 Ball slams 25/15
Posted July 6, 2020 by Josh O'Donnell
Metcon
Metcon (Time)
4 rounds for time
800 meter row
800 meter run
Posted July 5, 2020 by Josh O'Donnell
Metcon
Metcon (AMRAP – Rounds and Reps)
15-minute AMRAP:
3 Power Cleans 135/95
6 Pushups
9 Squats
Posted July 2, 2020 by Josh O'Donnell
Posted July 1, 2020 by Josh O'Donnell
Weightlifting
Metcon (Weight)
5 sets of 15 Glute Ham Barbell Bridges and 20 I’s and Y’s 1lb to 5 lb plates.
Metcon (Time)
7 rounds of
15 Russian KB swings 53/35
5 KB hang snatch on right
5 KB Hnag snatch on left
1 Turkish Get Up
Posted June 30, 2020 by Josh O'Donnell
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 last round:
6 pushups
12 jumping lunges
6 Ball Slams
Posted June 29, 2020 by Josh O'Donnell
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
then
43 medball cleans