Blog Posts

JULY 5, 2019

7/4/2019

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MetCon:

5 Rounds
25/20 Cal Row
20 Lunges
25/20 Cal Bike
20 Lunges

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JULY 4, 2019

7/3/2019

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OLY

20:00 E2:30
2 Snatch Pull + Squat Snatch

Metcon:

3 rounds of time of:
15 deadlifts, 225 lb.
35 overhead squats (75/55)
90 double-unders

Time cap: 15 minutes

MOBILITY WORK

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JULY 3, 2019

7/2/2019

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Heavy/Capacity

25:00 to set max Squat Clean

Metcon:

Partner WOD

14:00 AMRAP
4 Deadlifts
6 Power Cleans
8 Front Squats
10 Thrusters
12 Push Press
(95/65)
Alternate Rounds

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JULY 2, 2019

7/1/2019

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Heavy

25:00 to set max Back Squat

Metcon

5 Rounds:
10 Burpees
15 Wall Balls (20/14)
25 Double Unders

10:00 CAP

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JULY 1, 2019

6/30/2019

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Canada Day

1000m Run
52 Pull ups
100 Cal Row
52 Push Ups
100 Cal Bike

52 Box Jumps

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JUNE 28, 2019

6/27/2019

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Comp/Gymnastic

12:00 Muscle Up Work
12:00 Rope Climb Work

MetCon:

“Cluster Muck”
8:00 AMRAP
4 – Clusters (185/125)(135/85)(95/55)
6 – Bar Muscle Ups (C2B Pull Ups)(Pull Ups)

Then:

“Rope and a Prayer”
7:00 AMRAP**
8 - Rope climbs (RX & Masters = 12ft, Rec = 9ft)
9 - DB Squat Snatch (65/40) (Power Snatch for Rec & Masters)(50/30)

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JUNE 27, 2019

6/26/2019

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Metcon:

“Green Mile”
400m Front Rack KB Carry (55/35)
400m Sled Push (185/135)
400m Farmers DB Carry (65/40)
400m D-Ball Carry (150/100)

MOBILITY WORK

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JUNE 26, 2019

6/25/2019

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Metcon:

5k Run
Every 1000m – 1 Round “Mary”
5 HSPU
10 Pistols
15 Pull Ups

MOBILITY WORK

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JUNE 25, 2019

6/24/2019

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Pressing

20:00 Shoulder Accessory work

Metcon

20-10-5 Burpee over bar
6-4-2 “The Chief”
(3 Power Cleans (135/95), 6 push ups, 9 air squats)

15:00 CAP

MOBILITY WORK

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JUNE 24, 2019

6/23/2019

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Heavy

18:00 E3MOM
3 reps Back Squat (50%)
1-3 Strict Pull Ups, C2B or MU
:20 Sand Bag Hold(350/210)

Metcon:

6 Rounds E2MOM
(12:00 Total)

ODD ROUNDS: 100/75# DB 10 Ground to shoulder + 5 Muscle Ups

EVEN ROUNDS: 100/75# DB 10 shoulder to shoulder + 10 Toes to Bar

MOBILITY WORK

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Life changing fitness

JULY 5, 2019

MetCon:

5 Rounds
25/20 Cal Row
20 Lunges
25/20 Cal Bike
20 Lunges

JULY 4, 2019

OLY

20:00 E2:30
2 Snatch Pull + Squat Snatch

Metcon:

3 rounds of time of:
15 deadlifts, 225 lb.
35 overhead squats (75/55)
90 double-unders

Time cap: 15 minutes

MOBILITY WORK

JULY 3, 2019

Heavy/Capacity

25:00 to set max Squat Clean

Metcon:

Partner WOD

14:00 AMRAP
4 Deadlifts
6 Power Cleans
8 Front Squats
10 Thrusters
12 Push Press
(95/65)
Alternate Rounds

JULY 2, 2019

Heavy

25:00 to set max Back Squat

Metcon

5 Rounds:
10 Burpees
15 Wall Balls (20/14)
25 Double Unders

10:00 CAP

JULY 1, 2019

Canada Day

1000m Run
52 Pull ups
100 Cal Row
52 Push Ups
100 Cal Bike

52 Box Jumps

JUNE 28, 2019

JUNE 27, 2019

Metcon:

“Green Mile”
400m Front Rack KB Carry (55/35)
400m Sled Push (185/135)
400m Farmers DB Carry (65/40)
400m D-Ball Carry (150/100)

MOBILITY WORK

JUNE 26, 2019

Metcon:

5k Run
Every 1000m – 1 Round “Mary”
5 HSPU
10 Pistols
15 Pull Ups

MOBILITY WORK

JUNE 25, 2019

Pressing

20:00 Shoulder Accessory work

Metcon

20-10-5 Burpee over bar
6-4-2 “The Chief”
(3 Power Cleans (135/95), 6 push ups, 9 air squats)

15:00 CAP

MOBILITY WORK

JUNE 24, 2019

Heavy

18:00 E3MOM
3 reps Back Squat (50%)
1-3 Strict Pull Ups, C2B or MU
:20 Sand Bag Hold(350/210)

Metcon:

6 Rounds E2MOM
(12:00 Total)

ODD ROUNDS: 100/75# DB 10 Ground to shoulder + 5 Muscle Ups

EVEN ROUNDS: 100/75# DB 10 shoulder to shoulder + 10 Toes to Bar

MOBILITY WORK

Archives

Categories

Life changing fitness

​MetCon:5 Rounds25/20 Cal Row20 Lunges 25/20 Cal Bike20 Lunges

OLY 20:00 E2:302 Snatch Pull + Squat Snatch Metcon:3 rounds of time of:15 deadlifts, 225 lb.35 overhead squats (75/55) 90 double-unders Time cap: 15 minutes MOBILITY WORK

Heavy/Capacity 25:00 to set max Squat Clean Metcon:Partner WOD 14:00 AMRAP4 Deadlifts 6 Power Cleans8 Front Squats10 Thrusters12 Push Press(95/65)Alternate Rounds​

​Heavy 25:00 to set max Back SquatMetcon 5 Rounds:10 Burpees15 Wall Balls (20/14)25 Double Unders 10:00 CAP

​Canada Day 1000m Run52 Pull ups100 Cal Row52 Push Ups100 Cal Bike52 Box Jumps

Metcon: “Green Mile”400m Front Rack KB Carry (55/35)400m Sled Push (185/135)400m Farmers DB Carry (65/40)400m D-Ball Carry (150/100) MOBILITY WORK

​Metcon:5k RunEvery 1000m – 1 Round “Mary”5 HSPU10 Pistols15 Pull Ups MOBILITY WORK

​Pressing 20:00 Shoulder Accessory workMetcon 20-10-5 Burpee over bar6-4-2 “The Chief” (3 Power Cleans (135/95), 6 push ups, 9 air squats) 15:00 CAP MOBILITY WORK

Heavy18:00 E3MOM 3 reps Back Squat (50%)1-3 Strict Pull Ups, C2B or MU:20 Sand Bag Hold(350/210) Metcon:6 Rounds E2MOM(12:00 Total) ODD ROUNDS: 100/75# DB 10 Ground to shoulder + 5 Muscle Ups EVEN ROUNDS: 100/75# DB 10 shoulder to shoulder + 10 Toes to Bar MOBILITY WORK

Archives

Categories

MetCon:

5 Rounds
25/20 Cal Row
20 Lunges
25/20 Cal Bike
20 Lunges

OLY

20:00 E2:30
2 Snatch Pull + Squat Snatch

Metcon:

3 rounds of time of:
15 deadlifts, 225 lb.
35 overhead squats (75/55)
90 double-unders

Time cap: 15 minutes

MOBILITY WORK

Heavy/Capacity

25:00 to set max Squat Clean

Metcon:

Partner WOD

14:00 AMRAP
4 Deadlifts
6 Power Cleans
8 Front Squats
10 Thrusters
12 Push Press
(95/65)
Alternate Rounds

Heavy

25:00 to set max Back Squat

Metcon

5 Rounds:
10 Burpees
15 Wall Balls (20/14)
25 Double Unders

10:00 CAP

Canada Day

1000m Run
52 Pull ups
100 Cal Row
52 Push Ups
100 Cal Bike

52 Box Jumps

Metcon:

“Green Mile”
400m Front Rack KB Carry (55/35)
400m Sled Push (185/135)
400m Farmers DB Carry (65/40)
400m D-Ball Carry (150/100)

MOBILITY WORK

Metcon:

5k Run
Every 1000m – 1 Round “Mary”
5 HSPU
10 Pistols
15 Pull Ups

MOBILITY WORK

Pressing

20:00 Shoulder Accessory work

Metcon

20-10-5 Burpee over bar
6-4-2 “The Chief”
(3 Power Cleans (135/95), 6 push ups, 9 air squats)

15:00 CAP

MOBILITY WORK

Heavy

18:00 E3MOM
3 reps Back Squat (50%)
1-3 Strict Pull Ups, C2B or MU
:20 Sand Bag Hold(350/210)

Metcon:

6 Rounds E2MOM
(12:00 Total)

ODD ROUNDS: 100/75# DB 10 Ground to shoulder + 5 Muscle Ups

EVEN ROUNDS: 100/75# DB 10 shoulder to shoulder + 10 Toes to Bar

MOBILITY WORK