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Life changing fitness

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)

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october 21, 2019

10/20/2019

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​1 Mile Farmers Carry
 
Double 55/35
 

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