180714 Metcon Metcon (AMRAP – Rounds and Reps) 22 minute AMRAP: Teams of 2 200m sled pull 30 one arm clean & jerk (15/15) 30 wallball 30 lunges (15/15) 30 HSPU 30 ab roll L1: 5/10 +; 2×45, bodyweight lunge, 30 sec plank hold L2: 35/20+; 3×45; 75/55 L3: 50/35+; 4×45; 95/65
180713
180713 Skill Strict Press (5 x 3) Push Press (3 x 2) Metcon Metcon (Time) For time: 20 deadlift 50 double under (or 25 attempts) 200m run 15 deadlift 50 double under (or 25 attempts) 200m run 10 deadlift 50 double under (or 25 attempts) 200m run 5 deadlift 50 double under 200m run L1:… Read more »
180712
180712 Skill Overhead Squat (Weight) Metcon Metcon (AMRAP – Reps) 4 rounds (for reps) Min 1: pull up Min 2: box jump Min 3: power snatch Min 4: calorie row Min 5: rest L1: 45/35 or DB snatch L2: 95/65 L3: 135/95 (Fight Gone Bad style – transition within minute)
180711
180711 Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 400m run (40 reps) 50 KB swing 30 V-UP L1: B/P L2: R/G Russian L3: R/G American rest 3 minutes 10 minute AMRAP: 400m ski (40 reps) 50 skaters 30 burpees rest 3 minutes 10 minute AMRAP: 15/12 calorie assault bike 50 b-curl with… Read more »
180710
180710 Skill Back Squat (6 x 5) 4 x 20 bird dog Metcon Metcon (Time) 4 rounds for time: 15 toes to bar 20 sumo deadlift high pull 400M bike erg (@80rpm+) L1: KB, knee-up L2: 75/55 L3: 95/65, 20 TTB
180709
180709 Skill Deadlift (5 x 5) bar good morning 4 x 10 Metcon Metcon (Time) For time: (20 minute cap) 800m run or 1200m row 30 clean & jerk 50 box jump overs L1: DB or 45/35 L2: 115/75 L3: 155/115
180707
180707 Metcon Metcon (AMRAP – Rounds and Reps) Teams of two: 20 minute AMRAP: 600m row 40 front rack lunges 40 pull-up 20 burpees L1: DB or bodyweight lunges L2: 75/55 L3: 95/65
180706
180706
180705
180705 Skill Back Squat (6 x 3) Metcon Metcon (Time) 4 rounds for time: 400m run 12 SH2OH 20 sit-up L1: 45/35 L2: 105/75 L3: 135/95
180704 – Reps for ‘Merica
180704 – Reps for ‘Merica Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2… 30 minute AMRAP: 7 deadlift 4 rope climb 17 burpees 76 air squat L1: KB or DB, 135/95+ L2: 205/135 L3: 275/185