Blog Posts

April 8, 2019

4/8/2019

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Pressing

20:00 E2MOM
ODD: 8 - DB Bench Press
EVEN: 3 – Bench Press

21-15-9
Assault bike cals
12-9-6
Demon slayers (50/30)

Mobility

0 Comments

April 5, 2019

4/4/2019

0 Comments

Metcon:

·       10-20-30-40-50
·        Wall Balls
·       Deadlift  (225/155)
·       TTB
·       BF Burpee

0 Comments

April 4, 2019

4/3/2019

0 Comments

OLY
20:00 E2MOM
2 Clean Pull + Squat Clean

Metcon:
21-15-9
Power Clean (115-165-215/75-105-135)
Box Jump (20-24-30/20-20-24)
Cal Row

0 Comments

April 3, 2019

4/2/2019

0 Comments

Gymnastic

12:00 Hand Stand Walk

Metcon:

6 Rounds:
400m run
20m Hand Stand Walk (40m Bear Crawl)

Core Bonus

0 Comments

April 2, 2019

4/1/2019

0 Comments

Press

21:00 E3MOM
DB Press
4-6-8-10-8-6-4

Metcon

16:00 AMRAP
10 - Pull Ups
12 - DB Bench Press (50/35)
14 - DB Lunges (50/35)

0 Comments

April 1, 2019

4/1/2019

0 Comments

Heavy

20:00 E4MOM
3 reps Back Squat (80%)
3-8 Strict Pull Ups, C2B or MU
3-8 Sand Bag Squats (250/150)

Metcon:

30-20-10
Cal Assault Bike
3-2-1 Length Sled Push

0 Comments

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)

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Life changing fitness

April 8, 2019

Pressing

20:00 E2MOM
ODD: 8 - DB Bench Press
EVEN: 3 – Bench Press

21-15-9
Assault bike cals
12-9-6
Demon slayers (50/30)

Mobility

April 5, 2019

Metcon:

·       10-20-30-40-50
·        Wall Balls
·       Deadlift  (225/155)
·       TTB
·       BF Burpee

April 4, 2019

OLY
20:00 E2MOM
2 Clean Pull + Squat Clean

Metcon:
21-15-9
Power Clean (115-165-215/75-105-135)
Box Jump (20-24-30/20-20-24)
Cal Row

April 3, 2019

Gymnastic

12:00 Hand Stand Walk

Metcon:

6 Rounds:
400m run
20m Hand Stand Walk (40m Bear Crawl)

Core Bonus

April 2, 2019

Press

21:00 E3MOM
DB Press
4-6-8-10-8-6-4

Metcon

16:00 AMRAP
10 - Pull Ups
12 - DB Bench Press (50/35)
14 - DB Lunges (50/35)

April 1, 2019

Heavy

20:00 E4MOM
3 reps Back Squat (80%)
3-8 Strict Pull Ups, C2B or MU
3-8 Sand Bag Squats (250/150)

Metcon:

30-20-10
Cal Assault Bike
3-2-1 Length Sled Push

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)

Archives

Categories

Life changing fitness

Pressing20:00 E2MOMODD: 8 - DB Bench PressEVEN: 3 – Bench Press 21-15-9Assault bike cals12-9-6Demon slayers (50/30) Mobility

Metcon:​· 10-20-30-40-50· Wall Balls· Deadlift (225/155)· TTB· BF Burpee

OLY20:00 E2MOM2 Clean Pull + Squat Clean Metcon:21-15-9Power Clean (115-165-215/75-105-135)Box Jump (20-24-30/20-20-24)Cal Row

Gymnastic 12:00 Hand Stand Walk Metcon:6 Rounds:400m run20m Hand Stand Walk (40m Bear Crawl) Core Bonus

​Press21:00 E3MOMDB Press4-6-8-10-8-6-4Metcon16:00 AMRAP10 - Pull Ups12 - DB Bench Press (50/35)14 - DB Lunges (50/35)

Heavy 20:00 E4MOM 3 reps Back Squat (80%)3-8 Strict Pull Ups, C2B or MU3-8 Sand Bag Squats (250/150) Metcon: 30-20-10 Cal Assault Bike3-2-1 Length Sled Push

​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)

Archives

Categories

Pressing

20:00 E2MOM
ODD: 8 - DB Bench Press
EVEN: 3 – Bench Press

21-15-9
Assault bike cals
12-9-6
Demon slayers (50/30)

Mobility

Metcon:

· 10-20-30-40-50
· Wall Balls
· Deadlift (225/155)
· TTB
· BF Burpee

OLY
20:00 E2MOM
2 Clean Pull + Squat Clean

Metcon:
21-15-9
Power Clean (115-165-215/75-105-135)
Box Jump (20-24-30/20-20-24)
Cal Row

Gymnastic

12:00 Hand Stand Walk

Metcon:

6 Rounds:
400m run
20m Hand Stand Walk (40m Bear Crawl)

Core Bonus

Press

21:00 E3MOM
DB Press
4-6-8-10-8-6-4

Metcon

16:00 AMRAP
10 - Pull Ups
12 - DB Bench Press (50/35)
14 - DB Lunges (50/35)

Heavy

20:00 E4MOM
3 reps Back Squat (80%)
3-8 Strict Pull Ups, C2B or MU
3-8 Sand Bag Squats (250/150)

Metcon:

30-20-10
Cal Assault Bike
3-2-1 Length Sled Push

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)