Blog Archives

February 15, 2019

2/14/2019

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OPEN

21:00 E3MOM
Snatch Balance + Snatch Pull + Hang Squat Snatch

MetCon:

For Reps

Prior to 8 minutes, 3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lb)

Then 3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lb)

Prior to 12 minutes, 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lb)

Prior to 16 minutes, 3 rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lb)

Prior to 20 minutes, 3 rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lb)

Prior to 24 minutes, 3 rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (265/185 lb)

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February 14, 2019

2/13/2019

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Metcon:

Team workout:

1 Mile Sled Push (180/135)

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February 13, 2019

2/12/2019

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Metcon:

27:00 AMRAP
3-6-9-12, etc
Back Squat (315/205)
Deadlift (365/225)
Bench Press (225/135)

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February 12, 2019

2/11/2019

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Gymnastic

12:00 Muscle Up Work

Metcon

6 Rounds:
8 Strict HSPU
10 Strict Pull Ups
12 DBL KB Snatch (35/25)

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February 11, 2019

2/10/2019

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OLY

21:00 E3MOM
High Hang Squat Clean + Front Squat + Thruster

Metcon:

2 Rounds:
15 Back Squats (135/95)
12 Bar Over Burpees
9 Hang Squat Cleans (135/95)
500m Row

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February 9, 2019

2/8/2019

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OPEN 18.4

·       For Time
·       21-15-9 Reps of:
·       Deadlift (225/155 lb)
·       Handstand Push-Ups
·
·       Then, 21-15-9 Reps of:
·       Deadlift (315/205 lb)
·       50 ft Handstand Walk
·
·       Time Cap: 9 minutes

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February 8, 2019

2/7/2019

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3 Rounds for time:
50 Air Squats
35 Push Ups
15 Cal AB

Rest 5:00

3 Rounds for time:
50 Lunges
35 Ring Rows
15 Cal AB

MOBILITY

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February 7, 2019

2/6/2019

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OLY

21:00 E3MOM
Power Snatch + OHS + Hang Squat Snatch

Metcon:

12:00 AMRAP
6 - C2B Pull Ups
9 - Goblet Squats (100/65)

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February 6, 2019

2/5/2019

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Metcon

Accumulate:
400m Farmers Carry (300/200)
400m Yoke Carry (415/315)
400m D-Ball Carry (150/100)
400m OH Carry (75/50)

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February 5, 2019

2/4/2019

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Gymnastic

12:00 Hand Stand Walk work

Metcon:

6 Rounds:
10 HSPU
8 Double KB Clusters (55/35)

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Life changing fitness

February 15, 2019

February 14, 2019

Metcon:

Team workout:

1 Mile Sled Push (180/135)

February 13, 2019

Metcon:

27:00 AMRAP
3-6-9-12, etc
Back Squat (315/205)
Deadlift (365/225)
Bench Press (225/135)

February 12, 2019

Gymnastic

12:00 Muscle Up Work

Metcon

6 Rounds:
8 Strict HSPU
10 Strict Pull Ups
12 DBL KB Snatch (35/25)

February 11, 2019

OLY

21:00 E3MOM
High Hang Squat Clean + Front Squat + Thruster

Metcon:

2 Rounds:
15 Back Squats (135/95)
12 Bar Over Burpees
9 Hang Squat Cleans (135/95)
500m Row

February 9, 2019

OPEN 18.4

·       For Time
·       21-15-9 Reps of:
·       Deadlift (225/155 lb)
·       Handstand Push-Ups
·
·       Then, 21-15-9 Reps of:
·       Deadlift (315/205 lb)
·       50 ft Handstand Walk
·
·       Time Cap: 9 minutes

February 8, 2019

3 Rounds for time:
50 Air Squats
35 Push Ups
15 Cal AB

Rest 5:00

3 Rounds for time:
50 Lunges
35 Ring Rows
15 Cal AB

MOBILITY

February 7, 2019

OLY

21:00 E3MOM
Power Snatch + OHS + Hang Squat Snatch

Metcon:

12:00 AMRAP
6 - C2B Pull Ups
9 - Goblet Squats (100/65)

February 6, 2019

Metcon

Accumulate:
400m Farmers Carry (300/200)
400m Yoke Carry (415/315)
400m D-Ball Carry (150/100)
400m OH Carry (75/50)

February 5, 2019

Gymnastic

12:00 Hand Stand Walk work

Metcon:

6 Rounds:
10 HSPU
8 Double KB Clusters (55/35)

Archives

Categories

Life changing fitness

​Metcon:Team workout: 1 Mile Sled Push (180/135)

​Metcon: 27:00 AMRAP3-6-9-12, etcBack Squat (315/205)Deadlift (365/225)Bench Press (225/135)

Gymnastic 12:00 Muscle Up WorkMetcon 6 Rounds:8 Strict HSPU10 Strict Pull Ups12 DBL KB Snatch (35/25)

OLY 21:00 E3MOMHigh Hang Squat Clean + Front Squat + Thruster Metcon:2 Rounds:15 Back Squats (135/95)12 Bar Over Burpees 9 Hang Squat Cleans (135/95)500m Row

​OPEN 18.4 · For Time· 21-15-9 Reps of:· Deadlift (225/155 lb)· Handstand Push-Ups· · Then, 21-15-9 Reps of:· Deadlift (315/205 lb)· 50 ft Handstand Walk· · Time Cap: 9 minutes

​3 Rounds for time:50 Air Squats35 Push Ups15 Cal AB Rest 5:00 3 Rounds for time:50 Lunges35 Ring Rows15 Cal AB MOBILITY

OLY 21:00 E3MOMPower Snatch + OHS + Hang Squat Snatch Metcon: 12:00 AMRAP6 - C2B Pull Ups9 - Goblet Squats (100/65)

​Metcon Accumulate:400m Farmers Carry (300/200)400m Yoke Carry (415/315)400m D-Ball Carry (150/100)400m OH Carry (75/50)

Gymnastic​12:00 Hand Stand Walk work Metcon:6 Rounds:10 HSPU8 Double KB Clusters (55/35)

Archives

Categories

Metcon:

Team workout:

1 Mile Sled Push (180/135)

Metcon:

27:00 AMRAP
3-6-9-12, etc
Back Squat (315/205)
Deadlift (365/225)
Bench Press (225/135)

Gymnastic

12:00 Muscle Up Work

Metcon

6 Rounds:
8 Strict HSPU
10 Strict Pull Ups
12 DBL KB Snatch (35/25)

OLY

21:00 E3MOM
High Hang Squat Clean + Front Squat + Thruster

Metcon:

2 Rounds:
15 Back Squats (135/95)
12 Bar Over Burpees
9 Hang Squat Cleans (135/95)
500m Row

OPEN 18.4

· For Time
· 21-15-9 Reps of:
· Deadlift (225/155 lb)
· Handstand Push-Ups
·
· Then, 21-15-9 Reps of:
· Deadlift (315/205 lb)
· 50 ft Handstand Walk
·
· Time Cap: 9 minutes

3 Rounds for time:
50 Air Squats
35 Push Ups
15 Cal AB

Rest 5:00

3 Rounds for time:
50 Lunges
35 Ring Rows
15 Cal AB

MOBILITY

OLY

21:00 E3MOM
Power Snatch + OHS + Hang Squat Snatch

Metcon:

12:00 AMRAP
6 - C2B Pull Ups
9 - Goblet Squats (100/65)

Metcon

Accumulate:
400m Farmers Carry (300/200)
400m Yoke Carry (415/315)
400m D-Ball Carry (150/100)
400m OH Carry (75/50)

Gymnastic

12:00 Hand Stand Walk work

Metcon:

6 Rounds:
10 HSPU
8 Double KB Clusters (55/35)