Blog Archives

January 31, 2020

1/30/2020

0 Comments

16:00 E2MOM
Squat Clean & Jerk

MetCon:

12:00 Amrap:
3 cleans,
6 front squat,
9 deadlift (205/155)

0 Comments

January 30, 2020

1/29/2020

0 Comments

Metcon:

4 Rounds:
3:00 Work/1:00 Rest
100 Double Unders
10 Box Jumps
Max Power Snatch (95-115-135-155/65-75-85-95)

0 Comments

January 29, 2020

1/28/2020

0 Comments

Metcon:

12:00 AMRAP
2-4-6-8, etc
C&J (135/85)
Burpee over bar

Rest 8:00-10:00

50/35 Cal AB

0 Comments

January 28, 2020

1/27/2020

0 Comments

Weighted Pull Ups

Set 1 RM Weighted Pull UP

Metcon:

20:00 E2MOM
10 unbroken pullups
10 unbroken HSPU

0 Comments

January 27, 2020

1/26/2020

0 Comments

Heavy

Back Rack Lunges

20:00 E4MOM
0:00 - 2 Reps Each Leg
2:00 – 3 Seated Box Jumps

Metcon:

4 Rounds:
8 Back Squats (225/155)
16 Cal Row

0 Comments

January 24, 2020

1/23/2020

0 Comments

Metcon:

Row 2k
50 wall balls
Row 1k
25 wall balls
Row 500m
10 wall balls

0 Comments

January 23, 2020

1/22/2020

0 Comments

Partner WOD:
20:00 AMRAP

P1 does 1 snatch (95/65) and P2 does 1 burpee. Then partner 2 does snatch and P1 does burpee.

Keep going back and forth, increasing by 1 rep each round.

0 Comments

January 22, 2020

1/21/2020

0 Comments

Weighted Pull Ups
10:00 E2MOM 2 Reps Weighted Strict Pull Ups

10:00 E2MOM
12-15 Reps Elevated Strict Ring Rows

5 Reps High Pull Each Arm between rounds

Metcon:
1-2-3
2-3-4
3-4-5, Etc
Climbing Unbroken complex of:

C2B
TTB
Pull up

10 Cal Cardio of choice between rounds/attempts

0 Comments

January 21, 2020

1/20/2020

0 Comments

OLY

20:00 to set Max Clean
(WC 2020 athletes – only go to 80%!)

Metcon

10-1
KB Swings (55/35)
DB Thrusters (50/30)

0 Comments

January 20, 2020

1/19/2020

0 Comments

Heavy

Back Rack Lunges
20:00 E4MOM
0:00 - 3 Reps Each Leg
2:00 – 5 Seated Box Jumps

Metcon:

12:00 AMRAP
8 DB Snatch (65/40)
36 Double Unders

0 Comments

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Life changing fitness

January 31, 2020

16:00 E2MOM
Squat Clean & Jerk

MetCon:

12:00 Amrap:
3 cleans,
6 front squat,
9 deadlift (205/155)

January 30, 2020

Metcon:

4 Rounds:
3:00 Work/1:00 Rest
100 Double Unders
10 Box Jumps
Max Power Snatch (95-115-135-155/65-75-85-95)

January 29, 2020

Metcon:

12:00 AMRAP
2-4-6-8, etc
C&J (135/85)
Burpee over bar

Rest 8:00-10:00

50/35 Cal AB

January 28, 2020

Weighted Pull Ups

Set 1 RM Weighted Pull UP

Metcon:

20:00 E2MOM
10 unbroken pullups
10 unbroken HSPU

January 27, 2020

Heavy

Back Rack Lunges

20:00 E4MOM
0:00 - 2 Reps Each Leg
2:00 – 3 Seated Box Jumps

Metcon:

4 Rounds:
8 Back Squats (225/155)
16 Cal Row

January 24, 2020

Metcon:

Row 2k
50 wall balls
Row 1k
25 wall balls
Row 500m
10 wall balls

January 23, 2020

Partner WOD:
20:00 AMRAP

P1 does 1 snatch (95/65) and P2 does 1 burpee. Then partner 2 does snatch and P1 does burpee.

Keep going back and forth, increasing by 1 rep each round.

January 22, 2020

Weighted Pull Ups
10:00 E2MOM 2 Reps Weighted Strict Pull Ups

10:00 E2MOM
12-15 Reps Elevated Strict Ring Rows

5 Reps High Pull Each Arm between rounds

Metcon:
1-2-3
2-3-4
3-4-5, Etc
Climbing Unbroken complex of:

C2B
TTB
Pull up

10 Cal Cardio of choice between rounds/attempts

January 21, 2020

OLY

20:00 to set Max Clean
(WC 2020 athletes – only go to 80%!)

Metcon

10-1
KB Swings (55/35)
DB Thrusters (50/30)

January 20, 2020

Heavy

Back Rack Lunges
20:00 E4MOM
0:00 - 3 Reps Each Leg
2:00 – 5 Seated Box Jumps

Metcon:

12:00 AMRAP
8 DB Snatch (65/40)
36 Double Unders

Archives

Categories

Life changing fitness

16:00 E2MOMSquat Clean & Jerk MetCon: 12:00 Amrap: 3 cleans, 6 front squat,9 deadlift (205/155)

​Metcon:4 Rounds:3:00 Work/1:00 Rest100 Double Unders10 Box JumpsMax Power Snatch (95-115-135-155/65-75-85-95)

​Metcon: 12:00 AMRAP2-4-6-8, etcC&J (135/85)Burpee over bar Rest 8:00-10:00 50/35 Cal AB

Weighted Pull Ups Set 1 RM Weighted Pull UP Metcon:20:00 E2MOM10 unbroken pullups10 unbroken HSPU

Heavy Back Rack Lunges20:00 E4MOM0:00 - 2 Reps Each Leg2:00 – 3 Seated Box Jumps Metcon: 4 Rounds:8 Back Squats (225/155)16 Cal Row

Metcon:​Row 2k 50 wall ballsRow 1k 25 wall ballsRow 500m 10 wall balls

​Partner WOD: 20:00 AMRAP P1 does 1 snatch (95/65) and P2 does 1 burpee. Then partner 2 does snatch and P1 does burpee. Keep going back and forth, increasing by 1 rep each round.

Weighted Pull Ups10:00 E2MOM 2 Reps Weighted Strict Pull Ups 10:00 E2MOM 12-15 Reps Elevated Strict Ring Rows 5 Reps High Pull Each Arm between rounds Metcon:1-2-32-3-43-4-5, EtcClimbing Unbroken complex of: C2BTTBPull up 10 Cal Cardio of choice between rounds/attempts

​OLY20:00 to set Max Clean(WC 2020 athletes – only go to 80%!)Metcon10-1KB Swings (55/35)DB Thrusters (50/30)

Heavy Back Rack Lunges20:00 E4MOM0:00 - 3 Reps Each Leg2:00 – 5 Seated Box Jumps Metcon: 12:00 AMRAP8 DB Snatch (65/40)36 Double Unders

Archives

Categories

16:00 E2MOM
Squat Clean & Jerk

MetCon:

12:00 Amrap:
3 cleans,
6 front squat,
9 deadlift (205/155)

Metcon:

4 Rounds:
3:00 Work/1:00 Rest
100 Double Unders
10 Box Jumps
Max Power Snatch (95-115-135-155/65-75-85-95)

Metcon:

12:00 AMRAP
2-4-6-8, etc
C&J (135/85)
Burpee over bar

Rest 8:00-10:00

50/35 Cal AB

Weighted Pull Ups

Set 1 RM Weighted Pull UP

Metcon:

20:00 E2MOM
10 unbroken pullups
10 unbroken HSPU

Heavy

Back Rack Lunges

20:00 E4MOM
0:00 - 2 Reps Each Leg
2:00 – 3 Seated Box Jumps

Metcon:

4 Rounds:
8 Back Squats (225/155)
16 Cal Row

Metcon:

Row 2k
50 wall balls
Row 1k
25 wall balls
Row 500m
10 wall balls

Partner WOD:
20:00 AMRAP

P1 does 1 snatch (95/65) and P2 does 1 burpee. Then partner 2 does snatch and P1 does burpee.

Keep going back and forth, increasing by 1 rep each round.

Weighted Pull Ups
10:00 E2MOM 2 Reps Weighted Strict Pull Ups

10:00 E2MOM
12-15 Reps Elevated Strict Ring Rows

5 Reps High Pull Each Arm between rounds

Metcon:
1-2-3
2-3-4
3-4-5, Etc
Climbing Unbroken complex of:

C2B
TTB
Pull up

10 Cal Cardio of choice between rounds/attempts

OLY

20:00 to set Max Clean
(WC 2020 athletes – only go to 80%!)

Metcon

10-1
KB Swings (55/35)
DB Thrusters (50/30)

Heavy

Back Rack Lunges
20:00 E4MOM
0:00 - 3 Reps Each Leg
2:00 – 5 Seated Box Jumps

Metcon:

12:00 AMRAP
8 DB Snatch (65/40)
36 Double Unders