Blog Archives

May 1, 2019

4/30/2019

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Metcon:

400m Run
30 - 20” Double DB Box Step overs (50/30)
800m run
20 - 20” Double DB Box Step overs (50/30)
1600m Run
10 - 20” Double DB Box Step overs (50/30)

Upon completion of above you have 5:00 to set max weight 50m Farmers Carry. You may not set it down on the turn around.

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April 30, 2019

4/29/2019

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Metcon

15-12-9 Bench Press (185/115)
30 Cal Row Before and after each set (4 times)

Rest 5:00

12-9-6 Bench Press (205/125)
25 Cal Row Before and after each set (4 times)

Rest 5:00

9-6-3 Bench Press (225/135)
20 Cal Row Before and after each set (4 times)

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April 29, 2019

4/28/2019

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Heavy

20:00 E4MOM
3 reps Back Squat (85%)
3-8 Strict Pull Ups, C2B or MU
3-8 Sand Bag Squats (250/150)

Metcon:

Colt 45
45 DB Thrusters (45/35)
45/35 Cal AB

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April 26, 2019

4/25/2019

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12:00 to set Max 3 Rep Cluster

MetCon:

TEAM WOD

6:00 AMRAP
3 Clusters (185/125)
6 Burpee Bar Muscle Ups

4:00 Max Rope Climbs

3:00 AMRAP
3 Clusters (185/125)
6 Burpee Bar Muscle Ups

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April 25, 2019

4/24/2019

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Gymnastic

12:00 Hand Stand Walk

Metcon:

20 Jumping lunges
15 HSPU
10 pull ups
5 deadlifts

15:00 AMRAP

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April 24, 2019

4/23/2019

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OLY

9:00 E90SEC (6 Rounds)
2 Reps Snatch Pull

3:00 to reset weight

9:00 E90SEC (6 Rounds)
Snatch Balance + Hang Squat Snatch

Metcon:

8:00 AMRAP

100 Burpee over Bar
Max Squat Snatch

Score is Squat Snatch

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April 23, 2019

4/22/2019

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Heavy

20:00 E4MOM
2 reps Back Squat (87.5%)
3-8 Strict Pull Ups, C2B or MU
3-8 Sand Bag Squats (250/150)

Metcon

5 Rounds:

4- Deadlifts
3- Power Cleans
2- Front Squats
1- Jerk

225/145

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April 22, 2019

4/21/2019

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Pressing

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

Metcon:

5 rounds
30 Double Unders
15 pushups
10 Hang dumbbell snatch (65/40)

10:00 cap

Metcon 2:
2:00 Max Strict HSPU

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April 19, 2019

4/18/2019

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“Get Shorty 40”
40:00 Partner AMRAP
40 Sit Ups
04 OH Squats
20 HSPU
19 Push Press
79 Double Unders
40 Deadlifts

Happy Birthday Lisa!

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April 18, 2019

4/17/2019

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OLY
21:00 E3MOM
Hi Hang Clean Pull + Low Hang Clean Pull + Squat Clean

Metcon:

4 Rounds:
E4MOM start next round
18/15 Cal AB
9 Hang Squat Cleans (135/85)
Rest

Goal is sub 1:00 Each Round

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Life changing fitness

May 1, 2019

Metcon:

400m Run
30 - 20” Double DB Box Step overs (50/30)
800m run
20 - 20” Double DB Box Step overs (50/30)
1600m Run
10 - 20” Double DB Box Step overs (50/30)

Upon completion of above you have 5:00 to set max weight 50m Farmers Carry. You may not set it down on the turn around.

April 30, 2019

Metcon

15-12-9 Bench Press (185/115)
30 Cal Row Before and after each set (4 times)

Rest 5:00

12-9-6 Bench Press (205/125)
25 Cal Row Before and after each set (4 times)

Rest 5:00

9-6-3 Bench Press (225/135)
20 Cal Row Before and after each set (4 times)

April 29, 2019

Heavy

20:00 E4MOM
3 reps Back Squat (85%)
3-8 Strict Pull Ups, C2B or MU
3-8 Sand Bag Squats (250/150)

Metcon:

Colt 45
45 DB Thrusters (45/35)
45/35 Cal AB

April 26, 2019

12:00 to set Max 3 Rep Cluster

MetCon:

TEAM WOD

6:00 AMRAP
3 Clusters (185/125)
6 Burpee Bar Muscle Ups

4:00 Max Rope Climbs

3:00 AMRAP
3 Clusters (185/125)
6 Burpee Bar Muscle Ups

April 25, 2019

Gymnastic

12:00 Hand Stand Walk

Metcon:

20 Jumping lunges
15 HSPU
10 pull ups
5 deadlifts

15:00 AMRAP

April 24, 2019

OLY

9:00 E90SEC (6 Rounds)
2 Reps Snatch Pull

3:00 to reset weight

9:00 E90SEC (6 Rounds)
Snatch Balance + Hang Squat Snatch

Metcon:

8:00 AMRAP

100 Burpee over Bar
Max Squat Snatch

Score is Squat Snatch

April 23, 2019

Heavy

20:00 E4MOM
2 reps Back Squat (87.5%)
3-8 Strict Pull Ups, C2B or MU
3-8 Sand Bag Squats (250/150)

Metcon

5 Rounds:

4- Deadlifts
3- Power Cleans
2- Front Squats
1- Jerk

225/145

April 22, 2019

Pressing

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

Metcon:

5 rounds
30 Double Unders
15 pushups
10 Hang dumbbell snatch (65/40)

10:00 cap

Metcon 2:
2:00 Max Strict HSPU

April 19, 2019

“Get Shorty 40”
40:00 Partner AMRAP
40 Sit Ups
04 OH Squats
20 HSPU
19 Push Press
79 Double Unders
40 Deadlifts

Happy Birthday Lisa!

April 18, 2019

OLY
21:00 E3MOM
Hi Hang Clean Pull + Low Hang Clean Pull + Squat Clean

Metcon:

4 Rounds:
E4MOM start next round
18/15 Cal AB
9 Hang Squat Cleans (135/85)
Rest

Goal is sub 1:00 Each Round

Archives

Categories

Life changing fitness

​Metcon:400m Run30 - 20” Double DB Box Step overs (50/30)800m run20 - 20” Double DB Box Step overs (50/30)1600m Run10 - 20” Double DB Box Step overs (50/30) Upon completion of above you have 5:00 to set max weight 50m Farmers Carry. You may not set it down on the turn around.

Metcon 15-12-9 Bench Press (185/115)30 Cal Row Before and after each set (4 times) Rest 5:00 12-9-6 Bench Press (205/125)25 Cal Row Before and after each set (4 times) Rest 5:00 9-6-3 Bench Press (225/135)20 Cal Row Before and after each set (4 times)

​Heavy20:00 E4MOM 3 reps Back Squat (85%)3-8 Strict Pull Ups, C2B or MU3-8 Sand Bag Squats (250/150) Metcon:Colt 4545 DB Thrusters (45/35)45/35 Cal AB

12:00 to set Max 3 Rep ClusterMetCon:TEAM WOD 6:00 AMRAP3 Clusters (185/125)6 Burpee Bar Muscle Ups 4:00 Max Rope Climbs 3:00 AMRAP3 Clusters (185/125)6 Burpee Bar Muscle Ups

Gymnastic 12:00 Hand Stand Walk Metcon:20 Jumping lunges 15 HSPU10 pull ups5 deadlifts 15:00 AMRAP

OLY9:00 E90SEC (6 Rounds)2 Reps Snatch Pull 3:00 to reset weight 9:00 E90SEC (6 Rounds)Snatch Balance + Hang Squat Snatch Metcon: 8:00 AMRAP 100 Burpee over BarMax Squat Snatch Score is Squat Snatch

Heavy 20:00 E4MOM 2 reps Back Squat (87.5%)3-8 Strict Pull Ups, C2B or MU3-8 Sand Bag Squats (250/150) Metcon 5 Rounds: 4- Deadlifts 3- Power Cleans2- Front Squats1- Jerk 225/145

Pressing20:00 E2MOMODD: 8 - DB Shoulder PressEVEN: 3 – Bench Press Metcon: 5 rounds 30 Double Unders 15 pushups 10 Hang dumbbell snatch (65/40) 10:00 cap Metcon 2:2:00 Max Strict HSPU

“Get Shorty 40”40:00 Partner AMRAP40 Sit Ups04 OH Squats20 HSPU19 Push Press79 Double Unders40 Deadlifts Happy Birthday Lisa!

OLY21:00 E3MOMHi Hang Clean Pull + Low Hang Clean Pull + Squat Clean Metcon:4 Rounds: E4MOM start next round18/15 Cal AB9 Hang Squat Cleans (135/85)Rest Goal is sub 1:00 Each Round

Archives

Categories

Metcon:

400m Run
30 - 20” Double DB Box Step overs (50/30)
800m run
20 - 20” Double DB Box Step overs (50/30)
1600m Run
10 - 20” Double DB Box Step overs (50/30)

Upon completion of above you have 5:00 to set max weight 50m Farmers Carry. You may not set it down on the turn around.

Metcon

15-12-9 Bench Press (185/115)
30 Cal Row Before and after each set (4 times)

Rest 5:00

12-9-6 Bench Press (205/125)
25 Cal Row Before and after each set (4 times)

Rest 5:00

9-6-3 Bench Press (225/135)
20 Cal Row Before and after each set (4 times)

Heavy

20:00 E4MOM
3 reps Back Squat (85%)
3-8 Strict Pull Ups, C2B or MU
3-8 Sand Bag Squats (250/150)

Metcon:

Colt 45
45 DB Thrusters (45/35)
45/35 Cal AB

12:00 to set Max 3 Rep Cluster

MetCon:

TEAM WOD

6:00 AMRAP
3 Clusters (185/125)
6 Burpee Bar Muscle Ups

4:00 Max Rope Climbs

3:00 AMRAP
3 Clusters (185/125)
6 Burpee Bar Muscle Ups

Gymnastic

12:00 Hand Stand Walk

Metcon:

20 Jumping lunges
15 HSPU
10 pull ups
5 deadlifts

15:00 AMRAP

OLY

9:00 E90SEC (6 Rounds)
2 Reps Snatch Pull

3:00 to reset weight

9:00 E90SEC (6 Rounds)
Snatch Balance + Hang Squat Snatch

Metcon:

8:00 AMRAP

100 Burpee over Bar
Max Squat Snatch

Score is Squat Snatch

Heavy

20:00 E4MOM
2 reps Back Squat (87.5%)
3-8 Strict Pull Ups, C2B or MU
3-8 Sand Bag Squats (250/150)

Metcon

5 Rounds:

4- Deadlifts
3- Power Cleans
2- Front Squats
1- Jerk

225/145

Pressing

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

Metcon:

5 rounds
30 Double Unders
15 pushups
10 Hang dumbbell snatch (65/40)

10:00 cap

Metcon 2:
2:00 Max Strict HSPU

“Get Shorty 40”
40:00 Partner AMRAP
40 Sit Ups
04 OH Squats
20 HSPU
19 Push Press
79 Double Unders
40 Deadlifts

Happy Birthday Lisa!

OLY
21:00 E3MOM
Hi Hang Clean Pull + Low Hang Clean Pull + Squat Clean

Metcon:

4 Rounds:
E4MOM start next round
18/15 Cal AB
9 Hang Squat Cleans (135/85)
Rest

Goal is sub 1:00 Each Round