Posted July 16, 2020 by Josh O'Donnell
Metcon
Metcon (4 Rounds for reps)
E6MOM for 24 minutes:
500 Meter Row
20 Abmat SItups
20 Single Arm DB Thrusters 50/35
Posted July 15, 2020 by Josh O'Donnell
Metcon
Metcon (AMRAP – Rounds and Reps)
10-min AMRAP
– 12 Hang Power Cleans 115/75 (or 35-45% 1RM)
– 36 Double Unders
Posted July 14, 2020 by Josh O'Donnell
Metcon
Metcon (3 Rounds for reps)
3 rounds of 5 1-min AMRAPs, rest 2 minutes between rounds:
1. DB box step ups 35/20
2. Ball slams
3. DB Snatch
4. Wall Balls
5. Bike/machine for cals
Posted July 13, 2020 by Josh O'Donnell
Metcon
Metcon (Time)
80 Wall Balls
60 Burpees
40 Toes to Bar
60 Burpees
Posted July 12, 2020 by Josh O'Donnell
Metcon
Metcon (Time)
5 rounds for time
200 meter run
5 Dball over shoulder 70/50
15 Box Jumps 24/20
5 Dball over shoulder 70/50
*After Round 5, complete 1 more additional 200 meter run while holding your Dball.
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