180818 Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 or 3 – 30 minute AMRAP: 40 wallball (20/14#) 40 calorie bike or ski 40 burpees 40 box jump (24/20") 40 DB snatch L1: 10/5+ L2: 50/35 alt from floor L3: KB hang power snatch (G/Y)
180817
180817 Skill Handstand Walk (Practice) *wall walk *shoulder taps * around the box * seal walk Metcon Metcon (Time) 4 rounds for time: 400m row 20 front squat 20 HSPU L1: 45/35; push press or pike push-ups L2: 95/65 L3: 135/95
180816
180816 Skill Bench Press (5 x 4) Good Mornings (4 x 10) Metcon Metcon (Weight) Every 3 minutes on the minute for 15 minutes, complete: 30 double under 15 deadlift 10 pull-up L1: 45/35+, penguin jumps, ring row L2: 135/95+ L3: 185/115+
180815
180815 Metcon Bring Sally Up (Weight) Goblet squat, following the commands of the song Rest 5 minutes Metcon (AMRAP – Rounds and Reps) A. 12 minute AMRAP: 15/12 calorie bike 50 bodyweight lunge (25/25) 20 KB swing L1: Y/B L2: G/Y Russian L3: G/Y American Rest 5-7 min B. 12 minute AMRAP: 20 push-up 20… Read more »
180814
180814 Skill Back Squat (5 x 4) Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: 6 overhead squat 12 hollow rock 200m run L1: 45/35 + or front squat hold for 30 sec L2: 95/65 L3: 115/85
180813
180813 Skill Split Press (6 x 2) Press from Split Stance Metcon Metcon (Time) 3 rounds for time: 400m run 40 wall ball (20/14#) 20 sumo deadlift high pull L1: KB L2: 75/55 L3: 95/65
180811
180811 Metcon Metcon (AMRAP – Rounds and Reps) Team of 2: 20 minute AMRAP: 100 wallball (20/14#) 100 DB snatches (50/35#) 100 DU or attempts 100 OH plate lunge (45/25#) 100 sit-up with ball (20/14#) L+R=2
180810
180810 Skill Metcon Gymnastics practice: Kipping pull-up – for those with 3+ strict pull-ups kipping – for those with < 3 strict pull-ups If you are proficient in kipping pull-ups use the time for 10 x 1 Turkish get-ups Metcon Metcon (Time) For time: 800 run 30 thruster 30 T2B 20 thruster 20 T2B 10… Read more »
180809
180809 Skill Bench Press (5 x 4) Metcon Metcon (AMRAP – Reps) Tabata (8 rounds: 20 seconds on, 10 seconds off – 4 total minutes per movement) 1. calorie row rest 2 minutes 2. bar muscle up (ring row/pull-up) rest 2 minutes 3. deadlift rest 2 minutes 4. deficit plate push-up (45# plates/24# plates) L1:… Read more »
180808
180808 Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 10 DB strict press (R) 20 wall ball (20/14#) 10 DB strict press (L) 20 wall ball L1: 10/5 L2: 35/25 + L3: KB – Y/B+ rest 7 minutes 12 minute AMRAP: 10/8 calorie ski 14 box jump (24/20") 20 sit-up L3: 15 GHD… Read more »