Blog Archives

March 29, 2019

3/28/2019

0 Comments

MetCon:

·       As a Team of 3 complete 100 each of:
·
·       Wall balls (20/14)
·       Cal Row
·       Box Jumps (24/20)
·       Push Press (75/55)
·       Cal Assault Bike
·       Thrusters (75/55)
·

0 Comments

March 28, 2019

3/27/2019

0 Comments

Heavy

21:00 E3MOM

3 Reps Bench Press

Metcon:

4 Rounds:
30 Sit Ups
20 DB Bench Press (65/40)
10 DB Box Step overs (65/40)

0 Comments

March 27, 2019

3/26/2019

0 Comments

Gymnastic

12:00 to Muscle Up Work

Metcon:

15:00 AMRAP
12 DB Power Cleans
9 DB Front Squats
6 DB Push Press
3 Muscle Ups
(50/35

0 Comments

March 26, 2019

3/25/2019

0 Comments

OLY

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

Metcon

5 Snatch (135/105)
5 Box Jumps (24/20)

4 Snatch (155/125)
4 Box Jumps (30/24)

3 Snatch (185/145)
3 Box Jumps (36/30)

2 Snatch (205/160)
2 Box Jumps (40/32)

1 Snatch (225/170)
1 Box Jumps (44/34)

0 Comments

March 25, 2019

3/24/2019

0 Comments

Metcon:

5 Rounds:
10 Burpee over Bar
15 Cal AB
20 Cal Row
2:00 Rest

0 Comments

March 21, 2019

3/20/2019

0 Comments

5 Rounds:
400m Run
-------
30 Sit Ups
20 Lunges
10 DB Push press (40/25)

Partner 1 Runs while partner 2 does work, then switch

0 Comments

March 20, 2019

3/19/2019

0 Comments

OLY / Heavy

20:00 E2MOM
Front Squat from Bottom of squat + Pull + Hang Squat clean

Metcon:

5 Squat Cleans (155/105)
5 Box Jumps (24/20)

4 Squat Cleans (185/125)
4 Box Jumps (30/24)

3 Squat Cleans (225/145)
3 Box Jumps (36/30)

2 Squat Cleans (255/160)
2 Box Jumps (40/32)

1 Squat Cleans (275/170)
1 Box Jumps (44/34)

0 Comments

March 19, 2019

3/18/2019

0 Comments

Gymnastic

12:00 to set max Strict HSPU & Pull ups

Metcon

100 Double Unders
3 Rounds:
10- Burpees
10 - C2B Pull Ups
10 - Strict HSPU
-----
100 Double Unders
2 Rounds:
10- Burpees
10 - C2B Pull Ups
10 - Strict HSPU
-----
100 Double Unders
10- Burpees
10 - C2B Pull Ups
10 - Strict HSPU

0 Comments

March 18, 2019

3/17/2019

0 Comments

5 Rounds:

10 Body Weight Deadlift
15 Cal Row
20 Cal AB
3:00 Rest

0 Comments

March 14, 2019

3/13/2019

0 Comments

Metcon:

25 Cal Row
50 Double Unders
50 Cal Row
100 Double Unders
75 Cal Row
150 Double Unders
100 Cal Row
200 Cal Bike

0 Comments

<<Previous

Life changing fitness

March 29, 2019

MetCon:

·       As a Team of 3 complete 100 each of:
·
·       Wall balls (20/14)
·       Cal Row
·       Box Jumps (24/20)
·       Push Press (75/55)
·       Cal Assault Bike
·       Thrusters (75/55)
·

March 28, 2019

Heavy

21:00 E3MOM

3 Reps Bench Press

Metcon:

4 Rounds:
30 Sit Ups
20 DB Bench Press (65/40)
10 DB Box Step overs (65/40)

March 27, 2019

Gymnastic

12:00 to Muscle Up Work

Metcon:

15:00 AMRAP
12 DB Power Cleans
9 DB Front Squats
6 DB Push Press
3 Muscle Ups
(50/35

March 26, 2019

OLY

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

Metcon

5 Snatch (135/105)
5 Box Jumps (24/20)

4 Snatch (155/125)
4 Box Jumps (30/24)

3 Snatch (185/145)
3 Box Jumps (36/30)

2 Snatch (205/160)
2 Box Jumps (40/32)

1 Snatch (225/170)
1 Box Jumps (44/34)

March 25, 2019

Metcon:

5 Rounds:
10 Burpee over Bar
15 Cal AB
20 Cal Row
2:00 Rest

March 21, 2019

5 Rounds:
400m Run
-------
30 Sit Ups
20 Lunges
10 DB Push press (40/25)

Partner 1 Runs while partner 2 does work, then switch

March 20, 2019

March 19, 2019

Gymnastic

12:00 to set max Strict HSPU & Pull ups

Metcon

100 Double Unders
3 Rounds:
10- Burpees
10 - C2B Pull Ups
10 - Strict HSPU
-----
100 Double Unders
2 Rounds:
10- Burpees
10 - C2B Pull Ups
10 - Strict HSPU
-----
100 Double Unders
10- Burpees
10 - C2B Pull Ups
10 - Strict HSPU

March 18, 2019

5 Rounds:

10 Body Weight Deadlift
15 Cal Row
20 Cal AB
3:00 Rest

March 14, 2019

Metcon:

25 Cal Row
50 Double Unders
50 Cal Row
100 Double Unders
75 Cal Row
150 Double Unders
100 Cal Row
200 Cal Bike

Archives

Categories

Life changing fitness

​MetCon:· As a Team of 3 complete 100 each of:· · Wall balls (20/14)· Cal Row· Box Jumps (24/20)· Push Press (75/55)· Cal Assault Bike· Thrusters (75/55)·

Heavy 21:00 E3MOM 3 Reps Bench PressMetcon:4 Rounds: 30 Sit Ups20 DB Bench Press (65/40)10 DB Box Step overs (65/40)

Gymnastic 12:00 to Muscle Up Work Metcon: 15:00 AMRAP12 DB Power Cleans9 DB Front Squats6 DB Push Press3 Muscle Ups(50/35

OLY 21:00 E3MOMSnatch Balance + OH Squat + Snatch Pull + Hang Squat Snatch Metcon 5 Snatch (135/105)5 Box Jumps (24/20) 4 Snatch (155/125)4 Box Jumps (30/24) 3 Snatch (185/145)3 Box Jumps (36/30) 2 Snatch (205/160)2 Box Jumps (40/32) 1 Snatch (225/170)1 Box Jumps (44/34)

Metcon:​5 Rounds:10 Burpee over Bar15 Cal AB 20 Cal Row2:00 Rest

​5 Rounds:400m Run-------30 Sit Ups20 Lunges10 DB Push press (40/25) Partner 1 Runs while partner 2 does work, then switch

Gymnastic 12:00 to set max Strict HSPU & Pull ups Metcon 100 Double Unders3 Rounds:10- Burpees10 - C2B Pull Ups10 - Strict HSPU-----100 Double Unders2 Rounds:10- Burpees10 - C2B Pull Ups10 - Strict HSPU-----100 Double Unders10- Burpees10 - C2B Pull Ups10 - Strict HSPU

5 Rounds:​10 Body Weight Deadlift15 Cal Row 20 Cal AB3:00 Rest

Metcon:​25 Cal Row50 Double Unders50 Cal Row100 Double Unders75 Cal Row150 Double Unders100 Cal Row200 Cal Bike

Archives

Categories

MetCon:

· As a Team of 3 complete 100 each of:
·
· Wall balls (20/14)
· Cal Row
· Box Jumps (24/20)
· Push Press (75/55)
· Cal Assault Bike
· Thrusters (75/55)
·

Heavy

21:00 E3MOM

3 Reps Bench Press

Metcon:

4 Rounds:
30 Sit Ups
20 DB Bench Press (65/40)
10 DB Box Step overs (65/40)

Gymnastic

12:00 to Muscle Up Work

Metcon:

15:00 AMRAP
12 DB Power Cleans
9 DB Front Squats
6 DB Push Press
3 Muscle Ups
(50/35

OLY

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

Metcon

5 Snatch (135/105)
5 Box Jumps (24/20)

4 Snatch (155/125)
4 Box Jumps (30/24)

3 Snatch (185/145)
3 Box Jumps (36/30)

2 Snatch (205/160)
2 Box Jumps (40/32)

1 Snatch (225/170)
1 Box Jumps (44/34)

Metcon:

5 Rounds:
10 Burpee over Bar
15 Cal AB
20 Cal Row
2:00 Rest

5 Rounds:
400m Run
-------
30 Sit Ups
20 Lunges
10 DB Push press (40/25)

Partner 1 Runs while partner 2 does work, then switch

Gymnastic

12:00 to set max Strict HSPU & Pull ups

Metcon

100 Double Unders
3 Rounds:
10- Burpees
10 - C2B Pull Ups
10 - Strict HSPU
-----
100 Double Unders
2 Rounds:
10- Burpees
10 - C2B Pull Ups
10 - Strict HSPU
-----
100 Double Unders
10- Burpees
10 - C2B Pull Ups
10 - Strict HSPU

5 Rounds:

10 Body Weight Deadlift
15 Cal Row
20 Cal AB
3:00 Rest

Metcon:

25 Cal Row
50 Double Unders
50 Cal Row
100 Double Unders
75 Cal Row
150 Double Unders
100 Cal Row
200 Cal Bike