Monday, September 22 2021
Strength: 3 Sets
Single Leg Split Squat x 6-8 reps per side
Superset with....
15-20 Weighted Sit-Ups
Metcon: Every 5min. x 4 Rounds:
15 Thrusters (95/65)
Run 400m
15 Pull-ups
Friday, March 19 2021
Metcon: 21.2
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
50-lb. dumbbell, 24-in. box
Time cap: 20 min.
Friday, March 12 2021
Metcon: 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
Accessory: 3 Sets
12-15 Band Pull parts
12-15 Lateral Raises
15-20 Calf Raises
Tuesday, March 9 2021
Strength: Bench Press
6-8 Barbell Bench Press
Immediately into;
8-10 Barbell Bent Over Rows (Regular Grip)
Rest 2min. Repeat For 3 Working Sets.
Metcon: For Time
100 Pull-Ups
200 Cals any machine
300 Double Unders
You may break this up however you like!
Accessory Work:
Metcon (No Measure)
Optional: (Pick one)
1.) 400m Farmer Carry with 2 (53/35lb.) Kettlebells.
2.) 3 Weighted Planks. 1min. on x 1min. off.
3.) 3 x 10-12 Single DB Tricep Extensions.
Monday, March 8 2021
Strength: Back Squat
65% x 5 reps
75% x 3 reps
85% x 1 rep
95% x 1 rep
Metcon: 15min. to get as far as possible....
1 Power Clean and Jerk 155/105
1 Round of "Covid" (see below)
2 Power Clean and Jerk 155/105
1 Round of "Covid"
3 Power Clean and Jerk 155/105
1 Round of "Covid"
... And so on... The workout ends after 10 Clean and Jerks.
Can you finish!?
Covid = 5 TTB, 10 Push-Ups, 15 Air Squats
Wednesday, March 3 2021
Metcon: In 35 minutes to complete….
Back Squat
60% x 5 reps, immediately into 2 minutes max cal on the bike, rest 2 minutes
70% x 5 reps, immediately into 2 minutes max cal on the bike, rest 2 minutes
80% x 3 reps, immediately into 2 minutes max cal on the bike, rest 2 minutes
90% x 1+. immediately into 2 minutes max cal on the bike
Score: Max weight lift + total calories
Wednesday, February 24 2021
Strength: Single Leg Landmine Deadlift
8-10 Reps on each leg
SUPERSET with;
1min. Weighted Plank
Rest 2min. Repeat For 3 Total Working Sets.
Metcon: For Time
3 Rounds:
10 Alt. DB Lunges 50/35s
10 Push-ups on DB’s
10 Cal Assault Bike
Immediately into;
3 Rounds:
10 DB Deadlifts 50/35s
10 Push-ups on DB’s
30 Double Unders
Immediately into;
2 Rounds:
10 Alt. DB Lunges 50/35s
10 Push-ups on DB’s
10 Cal Assault Bike
Immediately into;
2 Rounds:
10 DB Deadlifts 50/35s
10 Push-ups on DB’s
30 Double Unders