Blog Archives

august 1, 2019

7/31/2019

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Metcon:

In 8 minutes:
1 mile run then AMRAP Deadlifts 315/205

In 10 minutes:
1 mile run then AMRAP
Power cleans 225/155

In 12 minutes:
1 mile run then AMRAP
OH Squats 135/95

MOBILITY WORK

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july 31, 2019

7/31/2019

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Turkish Get Ups
20:00 to set Max Weight 1 Rep Each side

Metcon:

50 Turkish Get ups at 50-60% of max. For Quality, not time.

Metcon 2:
50/40 Cal Row for time

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july 29, 2019

7/28/2019

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Split Squats

20:00 E2MOM
5 Rounds:
@ 0:00:
KB Front Rack BSS
Odd Rounds: 3 L Leg
Even Rounds: 3 R Leg

@ 2:00
Heavy Farmers Carry

Metcon:

“Death by Front Squats”

EMOM
3 Front Squats
Start at (95/85) and add (10/5) each Min until unable to complete 3 reps within the min.

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july 26, 2019

7/25/2019

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MetCon:

Teams of 3:
1 Lap Sled Push each (225/155)
75 - Thrusters  (115/65)
1 Lap Sled Push each (225/155)
50 - Squat Cleans (165/95)
1 Lap Sled Push each (225/155)
100 - Deadlifts  (255/145)
1 Lap Sled Push each (225/155)
50 - Squat Cleans  (150/85)
1 Lap Sled Push each (225/155)
75 – Thrusters (100/55)

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july 25, 2019

7/24/2019

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21:00 E3MOM
2 DB OH Squat + DB hang Squat Snatch each side

Metcon:

“DB Amanda”
9-7-5
Muscle Ups
DB Squat Snatch (75/45)

MOBILITY WORK

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july 24, 2019

7/23/2019

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Running
12:00 on Fast Feet

Metcon:

10 Rounds
100m Sprints
E2:30

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july 23, 2019

7/22/2019

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Running
12:00 on Fast Feet

Metcon:

10 Rounds
100m Sprints
E2:30

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july 22, 2019

7/21/2019

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20:00 E2MOM
5 Rounds:
@ 0:00:
KB Front Rack BSS
Odd Rounds: 5 L Leg
Even Rounds: 5 R Leg

@ 2:00

Heavy Farmers Carry

“DB Fran”
21-15-9
DB Thrusters (35/20)

Pull Ups

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July 19, 2019

7/18/2019

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20:00 AMRAP
Complete each section unbroken if able.
5 Strict Pull Ups
10 Kipping  Pull Ups
15 ButterFly  Pull Ups
10 C2B  Pull Ups
5 Muscle Ups

5 Bench Pull ups
10 Seated Pull ups
15 Ring Rows
10 Seated C2B
5 TTB

MOBILITY WORK

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July 18, 2019

7/17/2019

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DB OLY

18:00 E2MOM
DB Clean Pull + DB Power Clean + DB Squat Clean

MetCon:

15:00 AMRAP
10 DB Hang Power Cleans
25 Double Unders
10 DB Hang Squat Cleans
25 Double Unders
10 DB Push Press
25 Double Unders
(50/30)

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<<Previous

Life changing fitness

august 1, 2019

Metcon:

In 8 minutes:
1 mile run then AMRAP Deadlifts 315/205

In 10 minutes:
1 mile run then AMRAP
Power cleans 225/155

In 12 minutes:
1 mile run then AMRAP
OH Squats 135/95

MOBILITY WORK

july 31, 2019

Turkish Get Ups
20:00 to set Max Weight 1 Rep Each side

Metcon:

50 Turkish Get ups at 50-60% of max. For Quality, not time.

Metcon 2:
50/40 Cal Row for time

july 29, 2019

Split Squats

20:00 E2MOM
5 Rounds:
@ 0:00:
KB Front Rack BSS
Odd Rounds: 3 L Leg
Even Rounds: 3 R Leg

@ 2:00
Heavy Farmers Carry

Metcon:

“Death by Front Squats”

EMOM
3 Front Squats
Start at (95/85) and add (10/5) each Min until unable to complete 3 reps within the min.

july 26, 2019

july 25, 2019

21:00 E3MOM
2 DB OH Squat + DB hang Squat Snatch each side

Metcon:

“DB Amanda”
9-7-5
Muscle Ups
DB Squat Snatch (75/45)

MOBILITY WORK

july 24, 2019

Running
12:00 on Fast Feet

Metcon:

10 Rounds
100m Sprints
E2:30

july 23, 2019

Running
12:00 on Fast Feet

Metcon:

10 Rounds
100m Sprints
E2:30

july 22, 2019

20:00 E2MOM
5 Rounds:
@ 0:00:
KB Front Rack BSS
Odd Rounds: 5 L Leg
Even Rounds: 5 R Leg

@ 2:00

Heavy Farmers Carry

“DB Fran”
21-15-9
DB Thrusters (35/20)

Pull Ups

July 19, 2019

20:00 AMRAP
Complete each section unbroken if able.
5 Strict Pull Ups
10 Kipping  Pull Ups
15 ButterFly  Pull Ups
10 C2B  Pull Ups
5 Muscle Ups

5 Bench Pull ups
10 Seated Pull ups
15 Ring Rows
10 Seated C2B
5 TTB

MOBILITY WORK

July 18, 2019

DB OLY

18:00 E2MOM
DB Clean Pull + DB Power Clean + DB Squat Clean

MetCon:

15:00 AMRAP
10 DB Hang Power Cleans
25 Double Unders
10 DB Hang Squat Cleans
25 Double Unders
10 DB Push Press
25 Double Unders
(50/30)

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Categories

Life changing fitness

​Metcon: In 8 minutes:1 mile run then AMRAP Deadlifts 315/205 In 10 minutes:1 mile run then AMRAP Power cleans 225/155 In 12 minutes:1 mile run then AMRAP OH Squats 135/95 MOBILITY WORK

Turkish Get Ups20:00 to set Max Weight 1 Rep Each sideMetcon:50 Turkish Get ups at 50-60% of max. For Quality, not time. Metcon 2:50/40 Cal Row for time

Split Squats20:00 E2MOM5 Rounds:@ 0:00:KB Front Rack BSS Odd Rounds: 3 L LegEven Rounds: 3 R Leg @ 2:00Heavy Farmers CarryMetcon: “Death by Front Squats” EMOM3 Front SquatsStart at (95/85) and add (10/5) each Min until unable to complete 3 reps within the min.

21:00 E3MOM2 DB OH Squat + DB hang Squat Snatch each side Metcon: “DB Amanda”9-7-5Muscle UpsDB Squat Snatch (75/45) MOBILITY WORK

​ Running12:00 on Fast FeetMetcon:10 Rounds100m SprintsE2:30

Running12:00 on Fast FeetMetcon:10 Rounds100m SprintsE2:30

20:00 E2MOM5 Rounds:@ 0:00:KB Front Rack BSS Odd Rounds: 5 L LegEven Rounds: 5 R Leg @ 2:00Heavy Farmers Carry​“DB Fran”21-15-9DB Thrusters (35/20)Pull Ups

​20:00 AMRAPComplete each section unbroken if able.5 Strict Pull Ups10 Kipping Pull Ups15 ButterFly Pull Ups10 C2B Pull Ups5 Muscle Ups 5 Bench Pull ups10 Seated Pull ups15 Ring Rows10 Seated C2B5 TTB MOBILITY WORK

DB OLY18:00 E2MOMDB Clean Pull + DB Power Clean + DB Squat Clean MetCon: 15:00 AMRAP10 DB Hang Power Cleans25 Double Unders10 DB Hang Squat Cleans 25 Double Unders10 DB Push Press25 Double Unders(50/30)

Archives

Categories

Metcon:

In 8 minutes:
1 mile run then AMRAP Deadlifts 315/205

In 10 minutes:
1 mile run then AMRAP
Power cleans 225/155

In 12 minutes:
1 mile run then AMRAP
OH Squats 135/95

MOBILITY WORK

Turkish Get Ups
20:00 to set Max Weight 1 Rep Each side

Metcon:

50 Turkish Get ups at 50-60% of max. For Quality, not time.

Metcon 2:
50/40 Cal Row for time

Split Squats

20:00 E2MOM
5 Rounds:
@ 0:00:
KB Front Rack BSS
Odd Rounds: 3 L Leg
Even Rounds: 3 R Leg

@ 2:00
Heavy Farmers Carry

Metcon:

“Death by Front Squats”

EMOM
3 Front Squats
Start at (95/85) and add (10/5) each Min until unable to complete 3 reps within the min.

21:00 E3MOM
2 DB OH Squat + DB hang Squat Snatch each side

Metcon:

“DB Amanda”
9-7-5
Muscle Ups
DB Squat Snatch (75/45)

MOBILITY WORK

Running
12:00 on Fast Feet

Metcon:

10 Rounds
100m Sprints
E2:30

Running
12:00 on Fast Feet

Metcon:

10 Rounds
100m Sprints
E2:30

20:00 E2MOM
5 Rounds:
@ 0:00:
KB Front Rack BSS
Odd Rounds: 5 L Leg
Even Rounds: 5 R Leg

@ 2:00

Heavy Farmers Carry

“DB Fran”
21-15-9
DB Thrusters (35/20)

Pull Ups

20:00 AMRAP
Complete each section unbroken if able.
5 Strict Pull Ups
10 Kipping Pull Ups
15 ButterFly Pull Ups
10 C2B Pull Ups
5 Muscle Ups

5 Bench Pull ups
10 Seated Pull ups
15 Ring Rows
10 Seated C2B
5 TTB

MOBILITY WORK

DB OLY

18:00 E2MOM
DB Clean Pull + DB Power Clean + DB Squat Clean

MetCon:

15:00 AMRAP
10 DB Hang Power Cleans
25 Double Unders
10 DB Hang Squat Cleans
25 Double Unders
10 DB Push Press
25 Double Unders
(50/30)