Blog Archives

JULY 1, 2019

6/30/2019

0 Comments

Canada Day

1000m Run
52 Pull ups
100 Cal Row
52 Push Ups
100 Cal Bike

52 Box Jumps

0 Comments

JUNE 28, 2019

6/27/2019

0 Comments

Comp/Gymnastic

12:00 Muscle Up Work
12:00 Rope Climb Work

MetCon:

“Cluster Muck”
8:00 AMRAP
4 – Clusters (185/125)(135/85)(95/55)
6 – Bar Muscle Ups (C2B Pull Ups)(Pull Ups)

Then:

“Rope and a Prayer”
7:00 AMRAP**
8 - Rope climbs (RX & Masters = 12ft, Rec = 9ft)
9 - DB Squat Snatch (65/40) (Power Snatch for Rec & Masters)(50/30)

0 Comments

JUNE 27, 2019

6/26/2019

0 Comments

Metcon:

“Green Mile”
400m Front Rack KB Carry (55/35)
400m Sled Push (185/135)
400m Farmers DB Carry (65/40)
400m D-Ball Carry (150/100)

MOBILITY WORK

0 Comments

JUNE 26, 2019

6/25/2019

0 Comments

Metcon:

5k Run
Every 1000m – 1 Round “Mary”
5 HSPU
10 Pistols
15 Pull Ups

MOBILITY WORK

0 Comments

JUNE 25, 2019

6/24/2019

0 Comments

Pressing

20:00 Shoulder Accessory work

Metcon

20-10-5 Burpee over bar
6-4-2 “The Chief”
(3 Power Cleans (135/95), 6 push ups, 9 air squats)

15:00 CAP

MOBILITY WORK

0 Comments

JUNE 24, 2019

6/23/2019

0 Comments

Heavy

18:00 E3MOM
3 reps Back Squat (50%)
1-3 Strict Pull Ups, C2B or MU
:20 Sand Bag Hold(350/210)

Metcon:

6 Rounds E2MOM
(12:00 Total)

ODD ROUNDS: 100/75# DB 10 Ground to shoulder + 5 Muscle Ups

EVEN ROUNDS: 100/75# DB 10 shoulder to shoulder + 10 Toes to Bar

MOBILITY WORK

0 Comments

JUNE 21, 2019

6/20/2019

0 Comments

Comp/Gymnastic

12:00 Bar MU Work

*Metcon:***

5 rounds:
4 Bar Muscle ups
13 Shoulder to overhead (135/95)

Then, increase the weight for 5 rounds of:
4 Bar Muscle ups
13 Shoulder to overhead (185/135)

0 Comments

JUNE 20, 2019

6/19/2019

0 Comments

OLY

20:00 E2:30
2 Clean Pull + Squat Clean

Metcon:

5 Rounds
3:00 Work/1:00 Rest
3 times:
7 Box Jump/Step Downs
7 Hang Power Cleans (135/95)
Then:
Max Cal Assault Bike in remaining time

0 Comments

JUNE 19, 2019

6/18/2019

0 Comments

Metcon:

Partner WOD
8k Run
Run 400m/1 Round “Cindy”
5 Pull Ups
10 Pull Ups
15 Air Squats

Switch back and forth between movements until 10 rounds of each have been completed

0 Comments

JUNE 18, 2019

6/17/2019

0 Comments

Pressing

  20:00 E2MOM
ODD: 3 - DB Shoulder Press
EVEN: 1 – Bench Press

Metcon

For time:
  80 bar-facing burpees
  4,000-meter row

0 Comments

<<Previous

Life changing fitness

JULY 1, 2019

Canada Day

1000m Run
52 Pull ups
100 Cal Row
52 Push Ups
100 Cal Bike

52 Box Jumps

JUNE 28, 2019

JUNE 27, 2019

Metcon:

“Green Mile”
400m Front Rack KB Carry (55/35)
400m Sled Push (185/135)
400m Farmers DB Carry (65/40)
400m D-Ball Carry (150/100)

MOBILITY WORK

JUNE 26, 2019

Metcon:

5k Run
Every 1000m – 1 Round “Mary”
5 HSPU
10 Pistols
15 Pull Ups

MOBILITY WORK

JUNE 25, 2019

Pressing

20:00 Shoulder Accessory work

Metcon

20-10-5 Burpee over bar
6-4-2 “The Chief”
(3 Power Cleans (135/95), 6 push ups, 9 air squats)

15:00 CAP

MOBILITY WORK

JUNE 24, 2019

Heavy

18:00 E3MOM
3 reps Back Squat (50%)
1-3 Strict Pull Ups, C2B or MU
:20 Sand Bag Hold(350/210)

Metcon:

6 Rounds E2MOM
(12:00 Total)

ODD ROUNDS: 100/75# DB 10 Ground to shoulder + 5 Muscle Ups

EVEN ROUNDS: 100/75# DB 10 shoulder to shoulder + 10 Toes to Bar

MOBILITY WORK

JUNE 21, 2019

Comp/Gymnastic

12:00 Bar MU Work

*Metcon:***

5 rounds:
4 Bar Muscle ups
13 Shoulder to overhead (135/95)

Then, increase the weight for 5 rounds of:
4 Bar Muscle ups
13 Shoulder to overhead (185/135)

JUNE 20, 2019

OLY

20:00 E2:30
2 Clean Pull + Squat Clean

Metcon:

5 Rounds
3:00 Work/1:00 Rest
3 times:
7 Box Jump/Step Downs
7 Hang Power Cleans (135/95)
Then:
Max Cal Assault Bike in remaining time

JUNE 19, 2019

Metcon:

Partner WOD
8k Run
Run 400m/1 Round “Cindy”
5 Pull Ups
10 Pull Ups
15 Air Squats

Switch back and forth between movements until 10 rounds of each have been completed

JUNE 18, 2019

Pressing

  20:00 E2MOM
ODD: 3 - DB Shoulder Press
EVEN: 1 – Bench Press

Metcon

For time:
  80 bar-facing burpees
  4,000-meter row

Archives

Categories

Life changing fitness

​Canada Day 1000m Run52 Pull ups100 Cal Row52 Push Ups100 Cal Bike52 Box Jumps

Metcon: “Green Mile”400m Front Rack KB Carry (55/35)400m Sled Push (185/135)400m Farmers DB Carry (65/40)400m D-Ball Carry (150/100) MOBILITY WORK

​Metcon:5k RunEvery 1000m – 1 Round “Mary”5 HSPU10 Pistols15 Pull Ups MOBILITY WORK

​Pressing 20:00 Shoulder Accessory workMetcon 20-10-5 Burpee over bar6-4-2 “The Chief” (3 Power Cleans (135/95), 6 push ups, 9 air squats) 15:00 CAP MOBILITY WORK

Heavy18:00 E3MOM 3 reps Back Squat (50%)1-3 Strict Pull Ups, C2B or MU:20 Sand Bag Hold(350/210) Metcon:6 Rounds E2MOM(12:00 Total) ODD ROUNDS: 100/75# DB 10 Ground to shoulder + 5 Muscle Ups EVEN ROUNDS: 100/75# DB 10 shoulder to shoulder + 10 Toes to Bar MOBILITY WORK

Comp/Gymnastic 12:00 Bar MU Work ​Metcon:5 rounds:4 Bar Muscle ups13 Shoulder to overhead (135/95) Then, increase the weight for 5 rounds of:4 Bar Muscle ups13 Shoulder to overhead (185/135)

OLY 20:00 E2:302 Clean Pull + Squat Clean Metcon:5 Rounds3:00 Work/1:00 Rest3 times:7 Box Jump/Step Downs7 Hang Power Cleans (135/95)Then:Max Cal Assault Bike in remaining time

Metcon:Partner WOD8k RunRun 400m/1 Round “Cindy”5 Pull Ups10 Pull Ups15 Air Squats Switch back and forth between movements until 10 rounds of each have been completed​

​Pressing 20:00 E2MOMODD: 3 - DB Shoulder PressEVEN: 1 – Bench Press MetconFor time: 80 bar-facing burpees 4,000-meter row

Archives

Categories

Canada Day

1000m Run
52 Pull ups
100 Cal Row
52 Push Ups
100 Cal Bike

52 Box Jumps

Metcon:

“Green Mile”
400m Front Rack KB Carry (55/35)
400m Sled Push (185/135)
400m Farmers DB Carry (65/40)
400m D-Ball Carry (150/100)

MOBILITY WORK

Metcon:

5k Run
Every 1000m – 1 Round “Mary”
5 HSPU
10 Pistols
15 Pull Ups

MOBILITY WORK

Pressing

20:00 Shoulder Accessory work

Metcon

20-10-5 Burpee over bar
6-4-2 “The Chief”
(3 Power Cleans (135/95), 6 push ups, 9 air squats)

15:00 CAP

MOBILITY WORK

Heavy

18:00 E3MOM
3 reps Back Squat (50%)
1-3 Strict Pull Ups, C2B or MU
:20 Sand Bag Hold(350/210)

Metcon:

6 Rounds E2MOM
(12:00 Total)

ODD ROUNDS: 100/75# DB 10 Ground to shoulder + 5 Muscle Ups

EVEN ROUNDS: 100/75# DB 10 shoulder to shoulder + 10 Toes to Bar

MOBILITY WORK

Comp/Gymnastic

12:00 Bar MU Work

*Metcon:***

5 rounds:
4 Bar Muscle ups
13 Shoulder to overhead (135/95)

Then, increase the weight for 5 rounds of:
4 Bar Muscle ups
13 Shoulder to overhead (185/135)

OLY

20:00 E2:30
2 Clean Pull + Squat Clean

Metcon:

5 Rounds
3:00 Work/1:00 Rest
3 times:
7 Box Jump/Step Downs
7 Hang Power Cleans (135/95)
Then:
Max Cal Assault Bike in remaining time

Metcon:

Partner WOD
8k Run
Run 400m/1 Round “Cindy”
5 Pull Ups
10 Pull Ups
15 Air Squats

Switch back and forth between movements until 10 rounds of each have been completed

Pressing

20:00 E2MOM
ODD: 3 - DB Shoulder Press
EVEN: 1 – Bench Press

Metcon

For time:
80 bar-facing burpees
4,000-meter row