181015 Skill Back Squat (2×10 @ 60%, 2×8 @ 70%, 2×6 @80%) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: 400m run (40 reps) 30 box jump 20 deadlift 8/6 bar muscle up L1: 45/35; 2:1 jumping pull-up or pull-up L2: 205/135 L3: 225/155; 10/8 bar muscle up
181013
181013 Metcon Metcon (Time) 6 rounds for time: 200m ski 45 air squat 30 KB swing 15 burpees L1: Y/B L2: G/Y
181012
181012 Skill Metcon (AMRAP – Reps) Death by wallball (20/14#) Start at 2, every minute on the minute, increase by 2 reps until 15 minutes or until unable to complete designated reps in one minute. Metcon Metcon (Time) 4 rounds for time: 200m farmer carry 3 rope climb 20 front rack bar Lunges L1:… Read more »
181011
181011 Skill Back Squat (2×10 @ 50%, 2×8 @ 60%, 2×6 @ 70%) Metcon Metcon (AMRAP – Reps) 14 minute AMRAP: (for reps) 30 double under 3 clean & jerk 3 T2B 30 double under 6 clean & jerk 6 T2B 30 double under 9 clean & jerk 9 T2B 30 double under Continue… Read more »
181010
181010 Metcon Metcon (Time) 2 rounds for time: 400m bike erg 50 wall ball 40 sit-up 30 SDLHP 20 burpees 10 hammer hit L1: KB L2: 75/55 L3: 3 rounds; 95/65
181009
181009 Skill Overhead Squat (1 rep max) Metcon Metcon (Time) 3 rounds for time: 12 power snatch 15 box jump 400m run L1: 45/35 or DB L2: 95/65 L3: 115/85 20 minute time cap
181008
181008 Skill Front Squat (2×3 @ 80%, 2×3 @ 85%, 2×2 @ 90%) Metcon Metcon (AMRAP – Reps) 3 rounds: 4 minute AMRAP: 4 ring muscle up 8 deadlift 12 burpees over bar Rest 3 min (24 reps each round) Pick up where you left off. L1: 95/65; 8 dips or 4 jumping muscle up… Read more »
181006
181006 Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: 20 minute AMRAP: 400m run (or 500m row) 50 DB lunges 40 box jump 30 HSPU 20 calorie bike 10 bar muscle up L1: scale appropriately, 3:1 pull-ups, push press or strict press L2: 50/35+
181005
181005 Skill Deadlift (1 rep max) 25 minutes to find 1 rep max Metcon Metcon (Time) For time: 30 -20-10 Overhead squat L1: 30 (45/35), 20 (65/55), 10 (75/65) L2: 30 (75/55), 20 (95/65), 10 (135/95) L3: 30 (95/65), 20 (135/95), 10 (185/125) (8 min cap) rest 5 minutes Metcon (AMRAP – Reps) 10 minute… Read more »
181004
181004 Skill Strict Press (6 x 3) Metcon Metcon (Time) For time: 400m run 21 back squat 9 muscle up 400m run 15 back squat 7 muscle up 400m run 9 back squat 5 muscle up 400m run 30 minute cap L1: 45/35, 21-15-9 dips L2: 135/95 L3: 185/125, 12-9-6 muscle up