Blog Archives

NOVEMBER 29, 2019

11/28/2019

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Comp Prep/Team WOD

WOD #1
12 Rounds
9 Sync Deadlifts (225/155)
6 Toes to Rings
3 Ring MU
8:00 CAP

2 Athletes much perform the Deadlifts. Any athlete may complete any number of reps of the gymnastic movements

MetCon:

WOD #2
9:00 total for each athlete to set Max weight of the following complex:
Clean (Power or Squat)
Hang Clean (Power or Squat)
Front Squat

1 athlete lifting at a time. The bar may not touch the ground after the first lift.

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NOVEMBER 28, 2019

11/27/2019

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33-22-11 Cal
Ski
Row
AB

3:00 & 2:00 rest between rounds

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November 27, 2019

11/26/2019

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21:00 E3MOM

Snatch Pull + Hang Power Snatch + OH Squat + Hang Squat Snatch

METCON:

77 CAL AB

AT THE TOP OF EVERY MINUTE DO 4 OH SQUATS (95/65) AND 2 BURPEE BOX JUMP OVERS

12:00 CAP

HAPPY BIRTHDAY JAKE!!!!!

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November 26, 2019

11/25/2019

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Weighted Pull Ups

10:00 E2MOM 3 Reps Weighted Strict Pull Ups
10:00 E2MOM
3-5 Reps Strict Pull up, Strict C2B or Strict MU

5 Reps High Pull Each Arm between rounds

Metcon

20:00 AMRAP
5 C2B Strict Pull Ups
10 HSPU
15 Burpees

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November 25, 2019

11/24/2019

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Heavy

Back Rack Lunges
20:00 E4MOM
0:00 - 3 Reps Each Leg
2:00 – 3 Seated Box Jumps

Metcon:

3 rounds for time of:
Row 500 meters
15 deadlifts (205/145)
21 pull-ups

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November 22, 2019

11/21/2019

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Comp Prep/Team WOD

12:00 AMRAP
DB “Worm”
40 Sync DB Lunges
40 Sync DB Thrusters
40 Sync DB Ground to OH
40 Sync Burpee over DB’s
Single (65/40) DB

MetCon:

WOD #2
10:00 AMRAP
Max Cal Row
150 Wall ball
Max HSPU

One Athlete must be holding a Handstand for wall ball reps to count.
Once Wall Balls are completed, HSPU reps begin.
Rowing machine may be used as much or little as a team desires.

Any Athlete may do any number of reps of any movement. Again however, 1 Athlete must be in a hand stand position for wall balls to count.

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November 21, 2019

11/20/2019

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Metcon:

3 Rounds
E2:30
Complete one of:
250/200M SKI
300/250 ROW
20/15 Cal Bike
20 Burpees
20 Box Jumps

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November 20, 2019

11/19/2019

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Oly

21:00 E3MOM
Clean Pull + Hang Power Clean + Hang Squat Clean + Front Squat

Metcon:

21-15-9
Deadlift
Hang Clean
Push Jerk
(115/75)

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November 19, 2019

11/18/2019

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Weighted Pull Ups

10:00
E2MOM 3 Reps Weighted Strict Pull Ups

10:00
E2MOM 3-5 Reps Strict Pull up, Strict C2B or Strict MU

5 Reps High Pull Each Arm between rounds

Metcon

18:00 AMRAP
20/16 Cal Row
12 Seated DB Press (40/25)
6 Ring Muscle Ups

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November 18, 2019

11/17/2019

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Heavy

Back Rack Lunges
20:00 E4MOM
0:00 - 4 Reps Each Leg
2:00 – 4 Seated Box Jumps

Metcon:

5 Rounds: E3MOM
20/15 Cal Bike
10 DB Squats (50’s/35’s)
5 Box Jumps (30/24)

Start each Round at the next 3:00 mark

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<<Previous

Life changing fitness

NOVEMBER 29, 2019

NOVEMBER 28, 2019

33-22-11 Cal
Ski
Row
AB

3:00 & 2:00 rest between rounds

November 27, 2019

21:00 E3MOM

Snatch Pull + Hang Power Snatch + OH Squat + Hang Squat Snatch

METCON:

77 CAL AB

AT THE TOP OF EVERY MINUTE DO 4 OH SQUATS (95/65) AND 2 BURPEE BOX JUMP OVERS

12:00 CAP

HAPPY BIRTHDAY JAKE!!!!!

November 26, 2019

Weighted Pull Ups

10:00 E2MOM 3 Reps Weighted Strict Pull Ups
10:00 E2MOM
3-5 Reps Strict Pull up, Strict C2B or Strict MU

5 Reps High Pull Each Arm between rounds

Metcon

20:00 AMRAP
5 C2B Strict Pull Ups
10 HSPU
15 Burpees

November 25, 2019

Heavy

Back Rack Lunges
20:00 E4MOM
0:00 - 3 Reps Each Leg
2:00 – 3 Seated Box Jumps

Metcon:

3 rounds for time of:
Row 500 meters
15 deadlifts (205/145)
21 pull-ups

November 22, 2019

November 21, 2019

Metcon:

3 Rounds
E2:30
Complete one of:
250/200M SKI
300/250 ROW
20/15 Cal Bike
20 Burpees
20 Box Jumps

November 20, 2019

Oly

21:00 E3MOM
Clean Pull + Hang Power Clean + Hang Squat Clean + Front Squat

Metcon:

21-15-9
Deadlift
Hang Clean
Push Jerk
(115/75)

November 19, 2019

Weighted Pull Ups

10:00
E2MOM 3 Reps Weighted Strict Pull Ups

10:00
E2MOM 3-5 Reps Strict Pull up, Strict C2B or Strict MU

5 Reps High Pull Each Arm between rounds

Metcon

18:00 AMRAP
20/16 Cal Row
12 Seated DB Press (40/25)
6 Ring Muscle Ups

November 18, 2019

Heavy

Back Rack Lunges
20:00 E4MOM
0:00 - 4 Reps Each Leg
2:00 – 4 Seated Box Jumps

Metcon:

5 Rounds: E3MOM
20/15 Cal Bike
10 DB Squats (50’s/35’s)
5 Box Jumps (30/24)

Start each Round at the next 3:00 mark

Archives

Categories

Life changing fitness

​33-22-11 CalSki RowAB3:00 & 2:00 rest between rounds

21:00 E3MOMSnatch Pull + Hang Power Snatch + OH Squat + Hang Squat Snatch METCON:77 CAL ABAT THE TOP OF EVERY MINUTE DO 4 OH SQUATS (95/65) AND 2 BURPEE BOX JUMP OVERS12:00 CAPHAPPY BIRTHDAY JAKE!!!!!​

​Weighted Pull Ups 10:00 E2MOM 3 Reps Weighted Strict Pull Ups10:00 E2MOM 3-5 Reps Strict Pull up, Strict C2B or Strict MU 5 Reps High Pull Each Arm between roundsMetcon20:00 AMRAP5 C2B Strict Pull Ups10 HSPU15 Burpees

Heavy Back Rack Lunges20:00 E4MOM0:00 - 3 Reps Each Leg2:00 – 3 Seated Box Jumps Metcon:3 rounds for time of:Row 500 meters15 deadlifts (205/145)21 pull-ups

​Metcon:3 RoundsE2:30Complete one of:250/200M SKI300/250 ROW20/15 Cal Bike20 Burpees20 Box Jumps

​Oly21:00 E3MOMClean Pull + Hang Power Clean + Hang Squat Clean + Front SquatMetcon:21-15-9DeadliftHang CleanPush Jerk(115/75)

Weighted Pull Ups 10:00 E2MOM 3 Reps Weighted Strict Pull Ups10:00 E2MOM 3-5 Reps Strict Pull up, Strict C2B or Strict MU 5 Reps High Pull Each Arm between roundsMetcon 18:00 AMRAP20/16 Cal Row12 Seated DB Press (40/25)6 Ring Muscle Ups

Heavy Back Rack Lunges20:00 E4MOM0:00 - 4 Reps Each Leg2:00 – 4 Seated Box Jumps Metcon: 5 Rounds: E3MOM20/15 Cal Bike10 DB Squats (50’s/35’s)5 Box Jumps (30/24) Start each Round at the next 3:00 mark

Archives

Categories

33-22-11 Cal
Ski
Row
AB

3:00 & 2:00 rest between rounds

21:00 E3MOM

Snatch Pull + Hang Power Snatch + OH Squat + Hang Squat Snatch

METCON:

77 CAL AB

AT THE TOP OF EVERY MINUTE DO 4 OH SQUATS (95/65) AND 2 BURPEE BOX JUMP OVERS

12:00 CAP

HAPPY BIRTHDAY JAKE!!!!!

Weighted Pull Ups

10:00 E2MOM 3 Reps Weighted Strict Pull Ups
10:00 E2MOM
3-5 Reps Strict Pull up, Strict C2B or Strict MU

5 Reps High Pull Each Arm between rounds

Metcon

20:00 AMRAP
5 C2B Strict Pull Ups
10 HSPU
15 Burpees

Heavy

Back Rack Lunges
20:00 E4MOM
0:00 - 3 Reps Each Leg
2:00 – 3 Seated Box Jumps

Metcon:

3 rounds for time of:
Row 500 meters
15 deadlifts (205/145)
21 pull-ups

Metcon:

3 Rounds
E2:30
Complete one of:
250/200M SKI
300/250 ROW
20/15 Cal Bike
20 Burpees
20 Box Jumps

Oly

21:00 E3MOM
Clean Pull + Hang Power Clean + Hang Squat Clean + Front Squat

Metcon:

21-15-9
Deadlift
Hang Clean
Push Jerk
(115/75)

Weighted Pull Ups

10:00
E2MOM 3 Reps Weighted Strict Pull Ups

10:00
E2MOM 3-5 Reps Strict Pull up, Strict C2B or Strict MU

5 Reps High Pull Each Arm between rounds

Metcon

18:00 AMRAP
20/16 Cal Row
12 Seated DB Press (40/25)
6 Ring Muscle Ups

Heavy

Back Rack Lunges
20:00 E4MOM
0:00 - 4 Reps Each Leg
2:00 – 4 Seated Box Jumps

Metcon:

5 Rounds: E3MOM
20/15 Cal Bike
10 DB Squats (50’s/35’s)
5 Box Jumps (30/24)

Start each Round at the next 3:00 mark