Blog Archives

February 1, 2019

1/31/2019

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OPEN 16.5

·       21-18-15-12-9-6-3 Reps For Time
·       Thrusters (95/65 lb)
·       Bar-Facing Burpees

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January 31, 2019

1/30/2019

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Gymnastic

12:00 Muscle Up work

Metcon:

12:00 AMRAP
1 Muscle Up
3 Double DB Box Step Overs (50/35)
4 HSPU
2 Muscle Up
6 Double DB Box Step Overs (50/35)
8 HSPU
3 Muscle Up
9 Double DB Box Step Overs (50/35)
12 HSPU
4 Muscle Up
12 Double DB Box Step Overs (50/35)
16 HSPU
5 Muscle Up
15 Double DB Box Step Overs (50/35)
20 HSPU

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January 30, 2019

1/29/2019

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Metcon:

100 Double Unders
75 Cal Row
50 Sit Ups
25 Pistols
10 Box Jumps (40/32)
25 Pistols
50 Sit Ups
75 Cal Row
100 Double Unders

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January 29, 2019

1/28/2019

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OLY

20:00 E2MOM
Hang Squat Clean + Full Squat Clean & Jerk

Metcon

21-15-9
Cal Row
Cal AB
(In between in each round 5 DBALL over shoulder 150/100)

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January 28, 2019

1/27/2019

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Metcon 1:
9:00 AMRAP
1 Length Sled Push (315/205)
3 Deadlift (405/255)
2 – 6
3 – 9

Rest 9:00

Metcon 2:
9:00 AMRAP
2 Strict Pull Up (65/40)
3 Bench Press (255/155)
4 – 6
6 – 9

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January 25, 2019

1/24/2019

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WOD #1
10:00 AMRAP
50 Double Unders
20 Pistols
10 Box jumps (36/30)
5 Muscle Ups

WOD #4
John Wick

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January 24, 2019

1/23/2019

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30:00 E3MOM

10 Rounds
12/9 Cal AB

10 Burpees

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January 23, 2019

1/22/2019

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Gymnastic

12:00 Hand Stand Walk Work

12:00 E2MOM
Single arm Pull Up work

Metcon:

10:00 AMRAP
5 Strict HSPU
5 Strict Pull ups (25/10)

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January 22, 2019

1/21/2019

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15:00 EMOM

Deadlift
Clean
Bench
(80% of Max on each)

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January 21, 2019

1/20/2019

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OLY

20:00 E2MOM
Snatch Balance +
Snatch grip Split Jerk

Metcon:

40 Cal AB
40 Double KB Snatch (55/35)
40 Cal Row

(8:00 CAP)

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<<Previous

Life changing fitness

February 1, 2019

OPEN 16.5

·       21-18-15-12-9-6-3 Reps For Time
·       Thrusters (95/65 lb)
·       Bar-Facing Burpees

January 31, 2019

January 30, 2019

Metcon:

100 Double Unders
75 Cal Row
50 Sit Ups
25 Pistols
10 Box Jumps (40/32)
25 Pistols
50 Sit Ups
75 Cal Row
100 Double Unders

January 29, 2019

OLY

20:00 E2MOM
Hang Squat Clean + Full Squat Clean & Jerk

Metcon

21-15-9
Cal Row
Cal AB
(In between in each round 5 DBALL over shoulder 150/100)

January 28, 2019

Metcon 1:
9:00 AMRAP
1 Length Sled Push (315/205)
3 Deadlift (405/255)
2 – 6
3 – 9

Rest 9:00

Metcon 2:
9:00 AMRAP
2 Strict Pull Up (65/40)
3 Bench Press (255/155)
4 – 6
6 – 9

January 25, 2019

WOD #1
10:00 AMRAP
50 Double Unders
20 Pistols
10 Box jumps (36/30)
5 Muscle Ups

WOD #4
John Wick

January 24, 2019

30:00 E3MOM

10 Rounds
12/9 Cal AB

10 Burpees

January 23, 2019

Gymnastic

12:00 Hand Stand Walk Work

12:00 E2MOM
Single arm Pull Up work

Metcon:

10:00 AMRAP
5 Strict HSPU
5 Strict Pull ups (25/10)

January 22, 2019

15:00 EMOM

Deadlift
Clean
Bench
(80% of Max on each)

January 21, 2019

OLY

20:00 E2MOM
Snatch Balance +
Snatch grip Split Jerk

Metcon:

40 Cal AB
40 Double KB Snatch (55/35)
40 Cal Row

(8:00 CAP)

Archives

Categories

Life changing fitness

​OPEN 16.5 · 21-18-15-12-9-6-3 Reps For Time· Thrusters (95/65 lb)· Bar-Facing Burpees

Metcon:​100 Double Unders75 Cal Row50 Sit Ups25 Pistols10 Box Jumps (40/32)25 Pistols50 Sit Ups75 Cal Row100 Double Unders

OLY 20:00 E2MOMHang Squat Clean + Full Squat Clean & JerkMetcon 21-15-9Cal RowCal AB (In between in each round 5 DBALL over shoulder 150/100)

​Metcon 1:9:00 AMRAP1 Length Sled Push (315/205)3 Deadlift (405/255)2 – 63 – 9 Rest 9:00 Metcon 2:9:00 AMRAP2 Strict Pull Up (65/40)3 Bench Press (255/155)4 – 66 – 9

​WOD #1 10:00 AMRAP50 Double Unders20 Pistols10 Box jumps (36/30)5 Muscle Ups WOD #4 John Wick

​30:00 E3MOM 10 Rounds12/9 Cal AB10 Burpees

Gymnastic12:00 Hand Stand Walk Work 12:00 E2MOMSingle arm Pull Up work Metcon:10:00 AMRAP5 Strict HSPU5 Strict Pull ups (25/10)

15:00 EMOM ​Deadlift CleanBench(80% of Max on each)

​OLY 20:00 E2MOMSnatch Balance + Snatch grip Split JerkMetcon: 40 Cal AB40 Double KB Snatch (55/35)40 Cal Row (8:00 CAP)

Archives

Categories

OPEN 16.5

· 21-18-15-12-9-6-3 Reps For Time
· Thrusters (95/65 lb)
· Bar-Facing Burpees

Metcon:

100 Double Unders
75 Cal Row
50 Sit Ups
25 Pistols
10 Box Jumps (40/32)
25 Pistols
50 Sit Ups
75 Cal Row
100 Double Unders

OLY

20:00 E2MOM
Hang Squat Clean + Full Squat Clean & Jerk

Metcon

21-15-9
Cal Row
Cal AB
(In between in each round 5 DBALL over shoulder 150/100)

Metcon 1:
9:00 AMRAP
1 Length Sled Push (315/205)
3 Deadlift (405/255)
2 – 6
3 – 9

Rest 9:00

Metcon 2:
9:00 AMRAP
2 Strict Pull Up (65/40)
3 Bench Press (255/155)
4 – 6
6 – 9

WOD #1
10:00 AMRAP
50 Double Unders
20 Pistols
10 Box jumps (36/30)
5 Muscle Ups

WOD #4
John Wick

30:00 E3MOM

10 Rounds
12/9 Cal AB

10 Burpees

Gymnastic

12:00 Hand Stand Walk Work

12:00 E2MOM
Single arm Pull Up work

Metcon:

10:00 AMRAP
5 Strict HSPU
5 Strict Pull ups (25/10)

15:00 EMOM

Deadlift
Clean
Bench
(80% of Max on each)

OLY

20:00 E2MOM
Snatch Balance +
Snatch grip Split Jerk

Metcon:

40 Cal AB
40 Double KB Snatch (55/35)
40 Cal Row

(8:00 CAP)