Blog Archives

august 30, 2019

8/29/2019

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Conditioning Test

12:00 Bar Muscle Up Skill work

MetCon:

Workout 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Snatch 95/65 lb.

Time cap: 12 minutes

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august 29, 2019

8/28/2019

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HSPU

15:00 HSPU and HS Walk skill

Metcon:

Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
50/35# dumbbell, 24/20. box

Time cap: 10 minutes

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august 28, 2019

8/27/2019

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Partner Tabata
8:00 each Station/1:00 Transition

Ski
Row
Burpees
Bike

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august 27, 2019

8/26/2019

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Metcon

Complete 2 Reps EMOM add 20/10 Until unable to continue. Rest 3:00 between movements

OHS (95/75)
Back Squat (225/145)
Deadlift (315/195)

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august 26, 2019

8/25/2019

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10:00 on C2B Skill

10:00 on TTB Skill

Metcon:

3 Rounds
15 Thrusters (95/65)
15 TTB
15 Cleans (95/65)
15 C2B Pull Ups

(15:00 CAP)

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august 23, 2019

8/22/2019

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DB OLY

18:00 E3MOM
DB Power Snatch + DB OH Squat + DB Squat Snatch

MetCon:

12:00 AMRAP
10 DB Goblet Squats (65/40)
8 DB Power Snatch
6 DB Squat Snatch
4 Muscle Ups
20m HS Walk

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august 22, 2019

8/21/2019

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Heavy Partner “DT”
10 Rounds:
12 Deadlifts
9 Hang Cleans
6 Jerks
(205/145)
Alternate Rounds

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august 21, 2019

8/20/2019

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Body Positioning/ Isometrics

10:00 on TTB body positions

10:00 on Dip
body positions

Metcon:

4 Rounds:
:30 L-Sit Hang
:30 Rest
:30 Arch Hang
:30 Rest
:30 Hold at bottom of Rings
:30 Rest
:30 Hold at top of Rings
:30 Rest

Metcon 2:
“Gran”
21-15-9
DB Thrusters (35/20)
TTB
400 m run after each round

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august 20, 2019

8/19/2019

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12:00 double under /Triple Under skill

Metcon

As a team Row 300 Cals

P1 Row while P2 completes:
10 wall balls (50/30)
10 Triple Unders’ (DU’s)

When P2 finishes Triple Unders switch or switch EMOM if unable to do DU’s or TU’s

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august 19, 2019

8/18/2019

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Split Squats

20:00 E2MOM
KB Front Rack BSS
4 each Leg
odd Rounds: heavy farmers carry

Metcon:

21-15-9
Burpee box jump over (36/30)
Axle bar OH lunge (105/65)

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Life changing fitness

august 30, 2019

Conditioning Test

12:00 Bar Muscle Up Skill work

MetCon:

Workout 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Snatch 95/65 lb.

Time cap: 12 minutes

august 29, 2019

HSPU

15:00 HSPU and HS Walk skill

Metcon:

Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
50/35# dumbbell, 24/20. box

Time cap: 10 minutes

august 28, 2019

Partner Tabata
8:00 each Station/1:00 Transition

Ski
Row
Burpees
Bike

august 27, 2019

Metcon

Complete 2 Reps EMOM add 20/10 Until unable to continue. Rest 3:00 between movements

OHS (95/75)
Back Squat (225/145)
Deadlift (315/195)

august 26, 2019

10:00 on C2B Skill

10:00 on TTB Skill

Metcon:

3 Rounds
15 Thrusters (95/65)
15 TTB
15 Cleans (95/65)
15 C2B Pull Ups

(15:00 CAP)

august 23, 2019

DB OLY

18:00 E3MOM
DB Power Snatch + DB OH Squat + DB Squat Snatch

MetCon:

12:00 AMRAP
10 DB Goblet Squats (65/40)
8 DB Power Snatch
6 DB Squat Snatch
4 Muscle Ups
20m HS Walk

august 22, 2019

Heavy Partner “DT”
10 Rounds:
12 Deadlifts
9 Hang Cleans
6 Jerks
(205/145)
Alternate Rounds

august 21, 2019

august 20, 2019

12:00 double under /Triple Under skill

Metcon

As a team Row 300 Cals

P1 Row while P2 completes:
10 wall balls (50/30)
10 Triple Unders’ (DU’s)

When P2 finishes Triple Unders switch or switch EMOM if unable to do DU’s or TU’s

august 19, 2019

Split Squats

20:00 E2MOM
KB Front Rack BSS
4 each Leg
odd Rounds: heavy farmers carry

Metcon:

21-15-9
Burpee box jump over (36/30)
Axle bar OH lunge (105/65)

Archives

Categories

Life changing fitness

Conditioning Test 12:00 Bar Muscle Up Skill workMetCon: Workout 19.4For total time:3 rounds of: 10 snatches 12 bar-facing burpeesThen, rest 3 minutes before continuing with:3 rounds of: 10 bar muscle-ups 12 bar-facing burpeesSnatch 95/65 lb.Time cap: 12 minutes

HSPU 15:00 HSPU and HS Walk skillMetcon: Workout 19.3For time:200-ft. dumbbell overhead lunge50 dumbbell box step-ups50 strict handstand push-ups200-ft. handstand walk50/35# dumbbell, 24/20. box Time cap: 10 minutes

​Partner Tabata8:00 each Station/1:00 Transition SkiRowBurpeesBike

​MetconComplete 2 Reps EMOM add 20/10 Until unable to continue. Rest 3:00 between movements OHS (95/75) Back Squat (225/145)Deadlift (315/195)

​ 10:00 on C2B Skill 10:00 on TTB Skill Metcon: 3 Rounds15 Thrusters (95/65)15 TTB15 Cleans (95/65)15 C2B Pull Ups (15:00 CAP)

DB OLY18:00 E3MOMDB Power Snatch + DB OH Squat + DB Squat Snatch MetCon: 12:00 AMRAP10 DB Goblet Squats (65/40)8 DB Power Snatch6 DB Squat Snatch4 Muscle Ups20m HS Walk

​Heavy Partner “DT”10 Rounds:12 Deadlifts9 Hang Cleans6 Jerks(205/145)Alternate Rounds

Body Positioning/ Isometrics 10:00 on TTB body positions 10:00 on Dip body positions Metcon:4 Rounds::30 L-Sit Hang:30 Rest:30 Arch Hang:30 Rest:30 Hold at bottom of Rings:30 Rest:30 Hold at top of Rings:30 Rest Metcon 2:“Gran”21-15-9DB Thrusters (35/20)TTB400 m run after each round

​ 12:00 double under /Triple Under skillMetconAs a team Row 300 Cals P1 Row while P2 completes: 10 wall balls (50/30)10 Triple Unders’ (DU’s) When P2 finishes Triple Unders switch or switch EMOM if unable to do DU’s or TU’s

Split Squats 20:00 E2MOMKB Front Rack BSS 4 each Legodd Rounds: heavy farmers carry Metcon: 21-15-9Burpee box jump over (36/30)Axle bar OH lunge (105/65)

Archives

Categories

Conditioning Test

12:00 Bar Muscle Up Skill work

MetCon:

Workout 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Snatch 95/65 lb.

Time cap: 12 minutes

HSPU

15:00 HSPU and HS Walk skill

Metcon:

Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
50/35# dumbbell, 24/20. box

Time cap: 10 minutes

Partner Tabata
8:00 each Station/1:00 Transition

Ski
Row
Burpees
Bike

Metcon

Complete 2 Reps EMOM add 20/10 Until unable to continue. Rest 3:00 between movements

OHS (95/75)
Back Squat (225/145)
Deadlift (315/195)

10:00 on C2B Skill

10:00 on TTB Skill

Metcon:

3 Rounds
15 Thrusters (95/65)
15 TTB
15 Cleans (95/65)
15 C2B Pull Ups

(15:00 CAP)

DB OLY

18:00 E3MOM
DB Power Snatch + DB OH Squat + DB Squat Snatch

MetCon:

12:00 AMRAP
10 DB Goblet Squats (65/40)
8 DB Power Snatch
6 DB Squat Snatch
4 Muscle Ups
20m HS Walk

Heavy Partner “DT”
10 Rounds:
12 Deadlifts
9 Hang Cleans
6 Jerks
(205/145)
Alternate Rounds

12:00 double under /Triple Under skill

Metcon

As a team Row 300 Cals

P1 Row while P2 completes:
10 wall balls (50/30)
10 Triple Unders’ (DU’s)

When P2 finishes Triple Unders switch or switch EMOM if unable to do DU’s or TU’s

Split Squats

20:00 E2MOM
KB Front Rack BSS
4 each Leg
odd Rounds: heavy farmers carry

Metcon:

21-15-9
Burpee box jump over (36/30)
Axle bar OH lunge (105/65)