Blog Archives

November 1, 2019

10/31/2019

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20.4

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October 31, 2019

10/30/2019

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Metcon:

One partner works, one rests:

1000m row or ski
100 walking lunge
400m sled push (90#)
100 power cleans (95/65)
100 Cal Bike or
100 Sit Ups
400m sled pull (90#)
100 air squats
1000m row or ski (different than start)

15:00 Mobility

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october 30, 2019

10/29/2019

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Accessory / Skill

30:00 Accessory Work:
Farmers Carry
High Pulls
Bicep Curls
Banded Bent Over Row
¼ Get ups

Metcon:

21-15-9
Jerk (135/95)
C2B Pull ups

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october 29, 2019

10/28/2019

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Metcon

10 Front Squats 185/125
10 Cal Bike
8 Front Squats 205/135
15 Cal Bike
6 Front Squats 235/150
20 Cal Bike
4 Front Squats 275/165
25 Cal Bike
2 Front Squats 315/185
*1 Barbell, you change the weights

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october 28, 2019

10/27/2019

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1 Mile D-Ball Carry (100/75)

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october 25, 2019

10/24/2019

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20.2

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october 24, 2019

10/23/2019

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Partner WOD
10 Rounds (5 Each)
25 Burpees
15 Air Squats

10 Rounds: (5 Each)
25 Sit Ups
15 Cal Row
1 Partner completes a round, then next partner goes.

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october 23, 2019

10/22/2019

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Accessory / Skill

30:00 Accessory Work:
DB Bench
DB Seated Press
High Pulls
Pull overs

Metcon:

2:00 AMRAP
30/20 Cal AB
Max Ring Muscle Ups

Rest 2:00

2:00 AMRAP
20/15 Cal AB
Max Burpee Ring Muscle Ups

Rest 2:00

15/10 Cal AB
Max Ring Muscle Ups

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october 22, 2019

10/21/2019

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Back Squat 4 x E5MOM
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
Complete all 6 Reps within 1:00
Then complete 3 seated box jumps immediately there after

:90 of Active recovery during Rest period. Your choice of movement

Metcon
21-15-9
D-Ball Lunges (100/75)
Box jump (30/24)

Life changing fitness

November 1, 2019

20.4

October 31, 2019

Metcon:

One partner works, one rests:

1000m row or ski
100 walking lunge
400m sled push (90#)
100 power cleans (95/65)
100 Cal Bike or
100 Sit Ups
400m sled pull (90#)
100 air squats
1000m row or ski (different than start)

15:00 Mobility

october 30, 2019

Accessory / Skill

30:00 Accessory Work:
Farmers Carry
High Pulls
Bicep Curls
Banded Bent Over Row
¼ Get ups

Metcon:

21-15-9
Jerk (135/95)
C2B Pull ups

october 29, 2019

Metcon

10 Front Squats 185/125
10 Cal Bike
8 Front Squats 205/135
15 Cal Bike
6 Front Squats 235/150
20 Cal Bike
4 Front Squats 275/165
25 Cal Bike
2 Front Squats 315/185
*1 Barbell, you change the weights

october 28, 2019

1 Mile D-Ball Carry (100/75)

october 25, 2019

20.2

october 24, 2019

Partner WOD
10 Rounds (5 Each)
25 Burpees
15 Air Squats

10 Rounds: (5 Each)
25 Sit Ups
15 Cal Row
1 Partner completes a round, then next partner goes.

october 23, 2019

Accessory / Skill

30:00 Accessory Work:
DB Bench
DB Seated Press
High Pulls
Pull overs

Metcon:

2:00 AMRAP
30/20 Cal AB
Max Ring Muscle Ups

Rest 2:00

2:00 AMRAP
20/15 Cal AB
Max Burpee Ring Muscle Ups

Rest 2:00

15/10 Cal AB
Max Ring Muscle Ups

october 22, 2019

Back Squat 4 x E5MOM
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
Complete all 6 Reps within 1:00
Then complete 3 seated box jumps immediately there after

:90 of Active recovery during Rest period. Your choice of movement

Metcon
21-15-9
D-Ball Lunges (100/75)
Box jump (30/24)

october 21, 2019

1 Mile Farmers Carry

Double 55/35

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Life changing fitness

20.4

​Metcon: One partner works, one rests: 1000m row or ski100 walking lunge400m sled push (90#)100 power cleans (95/65) 100 Cal Bike or100 Sit Ups400m sled pull (90#)100 air squats1000m row or ski (different than start) 15:00 Mobility

​Accessory / Skill30:00 Accessory Work:Farmers CarryHigh PullsBicep CurlsBanded Bent Over Row¼ Get upsMetcon: 21-15-9Jerk (135/95)C2B Pull ups

​Metcon 10 Front Squats 185/12510 Cal Bike8 Front Squats 205/13515 Cal Bike6 Front Squats 235/15020 Cal Bike4 Front Squats 275/16525 Cal Bike2 Front Squats 315/185*1 Barbell, you change the weights

​1 Mile D-Ball Carry (100/75)

20.2

Partner WOD 10 Rounds (5 Each) 25 Burpees 15 Air Squats 10 Rounds: (5 Each) 25 Sit Ups 15 Cal Row ​ 1 Partner completes a round, then next partner goes.

​Accessory / Skill30:00 Accessory Work:DB BenchDB Seated PressHigh PullsPull overs Metcon: 2:00 AMRAP30/20 Cal ABMax Ring Muscle Ups Rest 2:00 2:00 AMRAP20/15 Cal ABMax Burpee Ring Muscle Ups Rest 2:00 15/10 Cal ABMax Ring Muscle Ups

​Back Squat 4 x E5MOM3 Reps @ 75%2 Reps @ 80%1 Rep @ 85%Complete all 6 Reps within 1:00Then complete 3 seated box jumps immediately there after :90 of Active recovery during Rest period. Your choice of movement Metcon21-15-9D-Ball Lunges (100/75)Box jump (30/24)

​1 Mile Farmers Carry Double 55/35

Archives

Categories

Metcon:

One partner works, one rests:

1000m row or ski
100 walking lunge
400m sled push (90#)
100 power cleans (95/65)
100 Cal Bike or
100 Sit Ups
400m sled pull (90#)
100 air squats
1000m row or ski (different than start)

15:00 Mobility

Accessory / Skill

30:00 Accessory Work:
Farmers Carry
High Pulls
Bicep Curls
Banded Bent Over Row
¼ Get ups

Metcon:

21-15-9
Jerk (135/95)
C2B Pull ups

Metcon

10 Front Squats 185/125
10 Cal Bike
8 Front Squats 205/135
15 Cal Bike
6 Front Squats 235/150
20 Cal Bike
4 Front Squats 275/165
25 Cal Bike
2 Front Squats 315/185
*1 Barbell, you change the weights

1 Mile D-Ball Carry (100/75)

Partner WOD
10 Rounds (5 Each)
25 Burpees
15 Air Squats

10 Rounds: (5 Each)
25 Sit Ups
15 Cal Row
1 Partner completes a round, then next partner goes.

Accessory / Skill

30:00 Accessory Work:
DB Bench
DB Seated Press
High Pulls
Pull overs

Metcon:

2:00 AMRAP
30/20 Cal AB
Max Ring Muscle Ups

Rest 2:00

2:00 AMRAP
20/15 Cal AB
Max Burpee Ring Muscle Ups

Rest 2:00

15/10 Cal AB
Max Ring Muscle Ups

Back Squat 4 x E5MOM
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
Complete all 6 Reps within 1:00
Then complete 3 seated box jumps immediately there after

:90 of Active recovery during Rest period. Your choice of movement

Metcon
21-15-9
D-Ball Lunges (100/75)
Box jump (30/24)

1 Mile Farmers Carry

Double 55/35