Blog Posts

March 5, 2020

3/4/2020

0 Comments

Tempo Front Squats
20:00 E2MOM

ODD: 8 reps at 75% of Front squat max - 5 second decent

EVEN: 6 Weighted Jumps

Metcon:

21-15-9 Cal AB
3-2-1 Laps Sled Push (225/155)

0 Comments

March 4, 2020

3/3/2020

0 Comments

4 Rounds:
6:00 Work/2:00 Rest
40/30 Cal Row
20 D-Ball + Box overs (10/75) (48/40)

Max Double Unders in Remaining time

0 Comments

Match 3, 2020

3/2/2020

0 Comments

15:00 E2:30 (6 Rounds)
1 Snatch Pull + Hang Squat Snatch + OH Squat

Metcon:

For Time
3 Rounds
5 Hang Squat Snatches (135/85)
10 Bar Facing Burpees
Then,
3 Rounds
10 Double DB Power Snatch (50/35)
20 Pull-ups
Then,
3 Rounds
15 Box Jump Overs (24/20)
30 Wall-Ball shots (20/14)

0 Comments

March 2, 2020

3/1/2020

0 Comments

20:00 E4MOM
3 Reps Romanian DL
Superset with 5 Reps Each Side DB Side Lunges + 10-15 Banded Reverse Hyper’s

Metcon:

3 Rounds:
15 TTB
15 Deadlift (155/105)
15 Cal Row

0 Comments

February 28, 2020

2/27/2020

0 Comments

15:00 E3MOM
5 Reps Bench Press

20 Band Pull Aparts between rounds

MetCon:

For time:
50 Bench Press (95/55)
50 Ring Rows
25 Bench Press (145/85)
25 Ring Row
10:00 Cap

Immediately into 2:00 Max Reps Push Ups

Partner Challenge:
2:00 Max Sync Double Unders

0 Comments

February 27, 2020

2/26/2020

0 Comments

18:00 E3MOM
8 Reps Supinated Bent Over Rows
Superset with 8 Reps Heavy KB Swings

Metcon:

12:00 AMRAP
3-6-9-12
Deadlift (225/155)
Burpee Box Jump (24/20)

3-6-9-12
Deadlift (275/185)
Burpee Box Jump (30/24)

3-6-9-12-15-18, etc
Deadlift (325/205)
Burpee Box Jump (36/30)

0 Comments

February 26, 2020

2/25/2020

0 Comments

Oly

16:00 E2MOM (8 Rounds)
1 Snatch Balance + 2 OH Squats

Metcon:

5 – 1:00 Rounds
10 Burpee over Bar
Max OH Squats (135/85)
Rest 2:00 between Rounds

0 Comments

February 25, 2020

2/24/2020

0 Comments

50 KB Swings (55/35)
1000m Row
40  KB Swings (55/35)
800m Row
30  KB Swings (55/35)
600m Row
20  KB Swings (55/35)
400m Row
10  KB Swings (55/35)
200m Row

0 Comments

February 24, 2020

2/23/2020

0 Comments

Heavy 1

Tempo Back Squats
20:00 E2MOM

ODD: 10 reps at 65% of BACK squat, max 5 second decent

EVEN: 5 Weighted Jumps

Metcon:

8:00 AMRAP:
7 Back Rack Thrusters (135/85)
15/12 Cal Bike

0 Comments

February 21, 2020

2/20/2020

0 Comments

Fit Friend Friday

16:00 E2MOM (8 Rounds)
1 Lap FR + OH KB Carry

MetCon:

15:00 AMRAP
12 Wall Balls
9 Burpees
6 TTB

Partner Challenge:
2:00 Max Wall Balls over Rig

0 Comments

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Life changing fitness

March 5, 2020

Tempo Front Squats
20:00 E2MOM

ODD: 8 reps at 75% of Front squat max - 5 second decent

EVEN: 6 Weighted Jumps

Metcon:

21-15-9 Cal AB
3-2-1 Laps Sled Push (225/155)

March 4, 2020

4 Rounds:
6:00 Work/2:00 Rest
40/30 Cal Row
20 D-Ball + Box overs (10/75) (48/40)

Max Double Unders in Remaining time

Match 3, 2020

15:00 E2:30 (6 Rounds)
1 Snatch Pull + Hang Squat Snatch + OH Squat

Metcon:

For Time
3 Rounds
5 Hang Squat Snatches (135/85)
10 Bar Facing Burpees
Then,
3 Rounds
10 Double DB Power Snatch (50/35)
20 Pull-ups
Then,
3 Rounds
15 Box Jump Overs (24/20)
30 Wall-Ball shots (20/14)

March 2, 2020

20:00 E4MOM
3 Reps Romanian DL
Superset with 5 Reps Each Side DB Side Lunges + 10-15 Banded Reverse Hyper’s

Metcon:

3 Rounds:
15 TTB
15 Deadlift (155/105)
15 Cal Row

February 28, 2020

15:00 E3MOM
5 Reps Bench Press

20 Band Pull Aparts between rounds

MetCon:

For time:
50 Bench Press (95/55)
50 Ring Rows
25 Bench Press (145/85)
25 Ring Row
10:00 Cap

Immediately into 2:00 Max Reps Push Ups

Partner Challenge:
2:00 Max Sync Double Unders

February 27, 2020

18:00 E3MOM
8 Reps Supinated Bent Over Rows
Superset with 8 Reps Heavy KB Swings

Metcon:

12:00 AMRAP
3-6-9-12
Deadlift (225/155)
Burpee Box Jump (24/20)

3-6-9-12
Deadlift (275/185)
Burpee Box Jump (30/24)

3-6-9-12-15-18, etc
Deadlift (325/205)
Burpee Box Jump (36/30)

February 26, 2020

Oly

16:00 E2MOM (8 Rounds)
1 Snatch Balance + 2 OH Squats

Metcon:

5 – 1:00 Rounds
10 Burpee over Bar
Max OH Squats (135/85)
Rest 2:00 between Rounds

February 25, 2020

50 KB Swings (55/35)
1000m Row
40  KB Swings (55/35)
800m Row
30  KB Swings (55/35)
600m Row
20  KB Swings (55/35)
400m Row
10  KB Swings (55/35)
200m Row

February 24, 2020

Heavy 1

Tempo Back Squats
20:00 E2MOM

ODD: 10 reps at 65% of BACK squat, max 5 second decent

EVEN: 5 Weighted Jumps

Metcon:

8:00 AMRAP:
7 Back Rack Thrusters (135/85)
15/12 Cal Bike

February 21, 2020

Fit Friend Friday

16:00 E2MOM (8 Rounds)
1 Lap FR + OH KB Carry

MetCon:

15:00 AMRAP
12 Wall Balls
9 Burpees
6 TTB

Partner Challenge:
2:00 Max Wall Balls over Rig

Archives

Categories

Life changing fitness

​Tempo Front Squats20:00 E2MOM ODD: 8 reps at 75% of Front squat max - 5 second decent EVEN: 6 Weighted Jumps Metcon:21-15-9 Cal AB3-2-1 Laps Sled Push (225/155)

​4 Rounds: 6:00 Work/2:00 Rest40/30 Cal Row20 D-Ball + Box overs (10/75) (48/40)Max Double Unders in Remaining time

​ 15:00 E2:30 (6 Rounds)1 Snatch Pull + Hang Squat Snatch + OH Squat Metcon:For Time3 Rounds5 Hang Squat Snatches (135/85)10 Bar Facing BurpeesThen,3 Rounds10 Double DB Power Snatch (50/35)20 Pull-upsThen,3 Rounds15 Box Jump Overs (24/20)30 Wall-Ball shots (20/14)

​ 20:00 E4MOM3 Reps Romanian DLSuperset with 5 Reps Each Side DB Side Lunges + 10-15 Banded Reverse Hyper’s Metcon:3 Rounds:15 TTB15 Deadlift (155/105)15 Cal Row

​15:00 E3MOM5 Reps Bench Press 20 Band Pull Aparts between rounds MetCon:For time:50 Bench Press (95/55)50 Ring Rows25 Bench Press (145/85)25 Ring Row10:00 Cap Immediately into 2:00 Max Reps Push Ups Partner Challenge:2:00 Max Sync Double Unders

18:00 E3MOM8 Reps Supinated Bent Over RowsSuperset with 8 Reps Heavy KB Swings Metcon:12:00 AMRAP3-6-9-12Deadlift (225/155)Burpee Box Jump (24/20) 3-6-9-12Deadlift (275/185)Burpee Box Jump (30/24) 3-6-9-12-15-18, etcDeadlift (325/205)Burpee Box Jump (36/30)

Oly 16:00 E2MOM (8 Rounds)1 Snatch Balance + 2 OH Squats Metcon: 5 – 1:00 Rounds10 Burpee over BarMax OH Squats (135/85)Rest 2:00 between Rounds

50 KB Swings (55/35)1000m Row40 KB Swings (55/35)800m Row30 KB Swings (55/35)600m Row20 KB Swings (55/35)400m Row10 KB Swings (55/35)200m Row

Heavy 1Tempo Back Squats20:00 E2MOM ODD: 10 reps at 65% of BACK squat, max 5 second decent EVEN: 5 Weighted Jumps Metcon:8:00 AMRAP:7 Back Rack Thrusters (135/85)15/12 Cal Bike

​Fit Friend Friday 16:00 E2MOM (8 Rounds)1 Lap FR + OH KB CarryMetCon:15:00 AMRAP12 Wall Balls9 Burpees6 TTB Partner Challenge:2:00 Max Wall Balls over Rig

Archives

Categories

Tempo Front Squats
20:00 E2MOM

ODD: 8 reps at 75% of Front squat max - 5 second decent

EVEN: 6 Weighted Jumps

Metcon:

21-15-9 Cal AB
3-2-1 Laps Sled Push (225/155)

4 Rounds:
6:00 Work/2:00 Rest
40/30 Cal Row
20 D-Ball + Box overs (10/75) (48/40)

Max Double Unders in Remaining time

15:00 E2:30 (6 Rounds)
1 Snatch Pull + Hang Squat Snatch + OH Squat

Metcon:

For Time
3 Rounds
5 Hang Squat Snatches (135/85)
10 Bar Facing Burpees
Then,
3 Rounds
10 Double DB Power Snatch (50/35)
20 Pull-ups
Then,
3 Rounds
15 Box Jump Overs (24/20)
30 Wall-Ball shots (20/14)

20:00 E4MOM
3 Reps Romanian DL
Superset with 5 Reps Each Side DB Side Lunges + 10-15 Banded Reverse Hyper’s

Metcon:

3 Rounds:
15 TTB
15 Deadlift (155/105)
15 Cal Row

15:00 E3MOM
5 Reps Bench Press

20 Band Pull Aparts between rounds

MetCon:

For time:
50 Bench Press (95/55)
50 Ring Rows
25 Bench Press (145/85)
25 Ring Row
10:00 Cap

Immediately into 2:00 Max Reps Push Ups

Partner Challenge:
2:00 Max Sync Double Unders

18:00 E3MOM
8 Reps Supinated Bent Over Rows
Superset with 8 Reps Heavy KB Swings

Metcon:

12:00 AMRAP
3-6-9-12
Deadlift (225/155)
Burpee Box Jump (24/20)

3-6-9-12
Deadlift (275/185)
Burpee Box Jump (30/24)

3-6-9-12-15-18, etc
Deadlift (325/205)
Burpee Box Jump (36/30)

Oly

16:00 E2MOM (8 Rounds)
1 Snatch Balance + 2 OH Squats

Metcon:

5 – 1:00 Rounds
10 Burpee over Bar
Max OH Squats (135/85)
Rest 2:00 between Rounds

50 KB Swings (55/35)
1000m Row
40 KB Swings (55/35)
800m Row
30 KB Swings (55/35)
600m Row
20 KB Swings (55/35)
400m Row
10 KB Swings (55/35)
200m Row

Heavy 1

Tempo Back Squats
20:00 E2MOM

ODD: 10 reps at 65% of BACK squat, max 5 second decent

EVEN: 5 Weighted Jumps

Metcon:

8:00 AMRAP:
7 Back Rack Thrusters (135/85)
15/12 Cal Bike

Fit Friend Friday

16:00 E2MOM (8 Rounds)
1 Lap FR + OH KB Carry

MetCon:

15:00 AMRAP
12 Wall Balls
9 Burpees
6 TTB

Partner Challenge:
2:00 Max Wall Balls over Rig