Blog Archives

may 31, 2019

5/30/2019

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Comp/Gymnastic

12:00 Rope Climb Work

MetCon:

Teams of 3
Metcon 1:
8:00 AMRAP
Max Length Sled Push/pull (315/265)

Metcon 2:
5:00 AMRAP**
5 Rope Climbs
10 DB Squat Snatch (65/40)

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may 30, 2019

5/29/2019

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10 Rounds
Within 1:00 complete
25/20 Cal Assault Bike & Max Reps Burpees.

Rest 2:00 Between Rounds

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may 29, 2019

5/28/2019

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OLY

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

2:00 to reset weight

9:00 E90SEC (6 Rounds)
High Hang Squat Clean + Low Hang Squat Clean

Metcon:

1-2-3-4-5-6-7-8-9-10
Thrusters (115/85)
KB swing (55/35)

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May 28, 2019

5/27/2019

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Heavy

20:00 E4MOM
3 reps Back Squat (92.5%)
3-8 Strict Pull Ups, C2B or MU
3-8 Sand Bag Squats (300/180)

Metcon

12:00 AMRAP
3 Bar Muscle Ups
6 C2B Pull Ups
9 TTB
12 Pull Ups
24 Air Squats

0 Comments

may 24, 2019

5/23/2019

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Comp/Gymnastic

12:00 Muscle Up Work

MetCon:

Teams of 3
“BatMan”**
10 Snatch (135/95)
10 Muscle Ups
20 Clean (135/95)
20 C2B
30 Jerk (135/95)
30 HSPU
10 Front Squat (225/155)
40 Pull Ups
20 Back Squat (225/155)
50 Push Ups
30 Deadlift (225/155)
(40:00 Cap)

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may 23, 2019

5/22/2019

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OLY

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

2:00 to reset weight

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

Metcon:

“Teeter Totter”
3 Rounds:
25 Double Unders
5 power snatch (115/85)
25 Double Unders
5 squat Snatch (115/85)
25 Double Unders
5 OHS (115/85)

0 Comments

may 22, 2019

5/21/2019

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Pressing

20:00 E2MOM
ODD: 10 - DB Shoulder Press
EVEN: 2 – Bench Press

Metcon:

400m Run
21 – 15 - 9
Strict HSPU
TTB

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may 21, 2019

5/20/2019

0 Comments

Heavy

20:00 E4MOM
2 reps Back Squat (92.5%)
3-8 Strict Pull Ups, C2B or MU
3-8 Sand Bag Squats (250/150)

Metcon

5 Rounds:
10 Cal Assault Bike
10 DB Box Step overs (50/35)
10 DB Squat Cleans (50/35)

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may 20, 2019

5/19/2019

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Metcon:

40:00 Partner AMRAP
1000m Row
100 Box Jump overs (24/20)
1 Mile Run
100 Burpees
In remaining time Max distance row

0 Comments

May 17, 2019

5/16/2019

0 Comments

Comp/Gymnastic

12:00 Hand Stand Work

MetCon:

Teams of 3
Metcon 1:
8:00 AMRAP
4 Clusters (185/125)
6 Burpee Bar Muscle Ups

Metcon 2:**
1000m Run
400m D-Ball Carry (150/100)
1000m "

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Life changing fitness

may 31, 2019

Comp/Gymnastic

12:00 Rope Climb Work

MetCon:

Teams of 3
Metcon 1:
8:00 AMRAP
Max Length Sled Push/pull (315/265)

Metcon 2:
5:00 AMRAP**
5 Rope Climbs
10 DB Squat Snatch (65/40)

may 30, 2019

10 Rounds
Within 1:00 complete
25/20 Cal Assault Bike & Max Reps Burpees.

Rest 2:00 Between Rounds

may 29, 2019

OLY

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

2:00 to reset weight

9:00 E90SEC (6 Rounds)
High Hang Squat Clean + Low Hang Squat Clean

Metcon:

1-2-3-4-5-6-7-8-9-10
Thrusters (115/85)
KB swing (55/35)

May 28, 2019

Heavy

20:00 E4MOM
3 reps Back Squat (92.5%)
3-8 Strict Pull Ups, C2B or MU
3-8 Sand Bag Squats (300/180)

Metcon

12:00 AMRAP
3 Bar Muscle Ups
6 C2B Pull Ups
9 TTB
12 Pull Ups
24 Air Squats

may 24, 2019

Comp/Gymnastic

12:00 Muscle Up Work

MetCon:

Teams of 3
“BatMan”**
10 Snatch (135/95)
10 Muscle Ups
20 Clean (135/95)
20 C2B
30 Jerk (135/95)
30 HSPU
10 Front Squat (225/155)
40 Pull Ups
20 Back Squat (225/155)
50 Push Ups
30 Deadlift (225/155)
(40:00 Cap)

may 23, 2019

OLY

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

2:00 to reset weight

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

Metcon:

“Teeter Totter”
3 Rounds:
25 Double Unders
5 power snatch (115/85)
25 Double Unders
5 squat Snatch (115/85)
25 Double Unders
5 OHS (115/85)

may 22, 2019

Pressing

20:00 E2MOM
ODD: 10 - DB Shoulder Press
EVEN: 2 – Bench Press

Metcon:

400m Run
21 – 15 - 9
Strict HSPU
TTB

may 21, 2019

Heavy

20:00 E4MOM
2 reps Back Squat (92.5%)
3-8 Strict Pull Ups, C2B or MU
3-8 Sand Bag Squats (250/150)

Metcon

5 Rounds:
10 Cal Assault Bike
10 DB Box Step overs (50/35)
10 DB Squat Cleans (50/35)

may 20, 2019

Metcon:

40:00 Partner AMRAP
1000m Row
100 Box Jump overs (24/20)
1 Mile Run
100 Burpees
In remaining time Max distance row

May 17, 2019

Comp/Gymnastic

12:00 Hand Stand Work

MetCon:

Teams of 3
Metcon 1:
8:00 AMRAP
4 Clusters (185/125)
6 Burpee Bar Muscle Ups

Metcon 2:**
1000m Run
400m D-Ball Carry (150/100)
1000m "

Archives

Categories

Life changing fitness

​Comp/Gymnastic 12:00 Rope Climb WorkMetCon:Teams of 3Metcon 1:8:00 AMRAPMax Length Sled Push/pull (315/265) Metcon 2:5:00 AMRAP5 Rope Climbs10 DB Squat Snatch (65/40)

10 RoundsWithin 1:00 complete25/20 Cal Assault Bike & Max Reps Burpees. Rest 2:00 Between Rounds

​OLY9:00 E90SEC (6 Rounds)2 Reps Clean Pull 2:00 to reset weight 9:00 E90SEC (6 Rounds)High Hang Squat Clean + Low Hang Squat CleanMetcon:1-2-3-4-5-6-7-8-9-10Thrusters (115/85)KB swing (55/35)

Heavy20:00 E4MOM 3 reps Back Squat (92.5%)3-8 Strict Pull Ups, C2B or MU3-8 Sand Bag Squats (300/180) Metcon 12:00 AMRAP3 Bar Muscle Ups6 C2B Pull Ups9 TTB12 Pull Ups24 Air Squats

​Comp/Gymnastic 12:00 Muscle Up WorkMetCon:Teams of 3 “BatMan”10 Snatch (135/95)10 Muscle Ups20 Clean (135/95)20 C2B30 Jerk (135/95)30 HSPU10 Front Squat (225/155)40 Pull Ups20 Back Squat (225/155)50 Push Ups30 Deadlift (225/155)(40:00 Cap)

OLY9:00 E90SEC (6 Rounds)2 Reps Snatch Pull 2:00 to reset weight 9:00 E90SEC (6 Rounds)Hang Squat Snatch + Squat Snatch Metcon:“Teeter Totter”3 Rounds:25 Double Unders 5 power snatch (115/85)25 Double Unders5 squat Snatch (115/85)25 Double Unders 5 OHS (115/85)

​Pressing20:00 E2MOMODD: 10 - DB Shoulder PressEVEN: 2 – Bench Press Metcon:400m Run21 – 15 - 9 Strict HSPUTTB

Heavy20:00 E4MOM 2 reps Back Squat (92.5%)3-8 Strict Pull Ups, C2B or MU3-8 Sand Bag Squats (250/150) Metcon5 Rounds:10 Cal Assault Bike10 DB Box Step overs (50/35)10 DB Squat Cleans (50/35)

Metcon: 40:00 Partner AMRAP1000m Row100 Box Jump overs (24/20)1 Mile Run100 BurpeesIn remaining time Max distance row

Comp/Gymnastic 12:00 Hand Stand WorkMetCon:Teams of 3Metcon 1:8:00 AMRAP4 Clusters (185/125)6 Burpee Bar Muscle Ups Metcon 2:1000m Run400m D-Ball Carry (150/100)1000m "

Archives

Categories

Comp/Gymnastic

12:00 Rope Climb Work

MetCon:

Teams of 3
Metcon 1:
8:00 AMRAP
Max Length Sled Push/pull (315/265)

Metcon 2:
5:00 AMRAP**
5 Rope Climbs
10 DB Squat Snatch (65/40)

10 Rounds
Within 1:00 complete
25/20 Cal Assault Bike & Max Reps Burpees.

Rest 2:00 Between Rounds

OLY

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

2:00 to reset weight

9:00 E90SEC (6 Rounds)
High Hang Squat Clean + Low Hang Squat Clean

Metcon:

1-2-3-4-5-6-7-8-9-10
Thrusters (115/85)
KB swing (55/35)

Heavy

20:00 E4MOM
3 reps Back Squat (92.5%)
3-8 Strict Pull Ups, C2B or MU
3-8 Sand Bag Squats (300/180)

Metcon

12:00 AMRAP
3 Bar Muscle Ups
6 C2B Pull Ups
9 TTB
12 Pull Ups
24 Air Squats

Comp/Gymnastic

12:00 Muscle Up Work

MetCon:

Teams of 3
“BatMan”**
10 Snatch (135/95)
10 Muscle Ups
20 Clean (135/95)
20 C2B
30 Jerk (135/95)
30 HSPU
10 Front Squat (225/155)
40 Pull Ups
20 Back Squat (225/155)
50 Push Ups
30 Deadlift (225/155)
(40:00 Cap)

OLY

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

2:00 to reset weight

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

Metcon:

“Teeter Totter”
3 Rounds:
25 Double Unders
5 power snatch (115/85)
25 Double Unders
5 squat Snatch (115/85)
25 Double Unders
5 OHS (115/85)

Pressing

20:00 E2MOM
ODD: 10 - DB Shoulder Press
EVEN: 2 – Bench Press

Metcon:

400m Run
21 – 15 - 9
Strict HSPU
TTB

Heavy

20:00 E4MOM
2 reps Back Squat (92.5%)
3-8 Strict Pull Ups, C2B or MU
3-8 Sand Bag Squats (250/150)

Metcon

5 Rounds:
10 Cal Assault Bike
10 DB Box Step overs (50/35)
10 DB Squat Cleans (50/35)

Metcon:

40:00 Partner AMRAP
1000m Row
100 Box Jump overs (24/20)
1 Mile Run
100 Burpees
In remaining time Max distance row

Comp/Gymnastic

12:00 Hand Stand Work

MetCon:

Teams of 3
Metcon 1:
8:00 AMRAP
4 Clusters (185/125)
6 Burpee Bar Muscle Ups

Metcon 2:**
1000m Run
400m D-Ball Carry (150/100)
1000m "