Metcon:
4 Rounds for Time
Fitness:
20/15 cal Cal Row* or Bike
20 Box Jumps 24/20″
10 Power Snatch 65/45lb
Performance:
30/22 Cal Row* or Bike
20 Box Jumps 24/20″
10 Power Snatch 95/65lb
Sport:
30/22 Cal Row* or Bike
20 Box Jumps 24/20″
10 Power Snatch 135/95lb
Strength:
3 Rounds NOT for time
Fitness & Performance
20-30 Good mornings unbroken. No more than 75/55lbs.
20-30 v-ups
Sport:
30 Hip Extensions (add a 25/15lb plate if possible)
20 GHD sit ups
2018 04 09
Weightlifting:
2 Hang Power Clean + 2 Push Jerk
1 set Every :90 for 15 Min building weight
Fitness:
65/45 (technique focus)
Performance:
95/65 (Finish 165/105+)
Sport:
135/95 (Finish 205/135+)
Metcon:
15-12-9-6-3
Hang Power Clean and Push Jerk
Pull up
Fitness:
75/55
Jumping pull up
Performance:
95/65
Pull up
Sport:
135/95
C2B Pull up
2018 04 08
Metcon:
Fitness:
4 Rounds
800m run
15 burpees to pull up bar
5 Pull to stand rope modification
Performance:
4 Rounds
800m run
20 Burpees to pull up bar
2 Rope climbs
Sport:
5 Rounds:
800m Run
25 Burpee to pull up bar
5 Rope Climb
2018 04 06
Metcon:
“Angie”
Fitness:
You may mix and match volume or movements to make this work for you.
50 Jumping pull ups
50 Box push ups
75 Sit-Ups
75 Air Squat
or
50 Pull-Ups
50 Push-Ups
100 Sit-Ups
100 Air Squats
Performance:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
2018 04 05
Metcon:
1: 1 Heavy Squat Snatch
2: 90% effort Bike for cals (:30 or less)
3: Lateral burpees over bar for SPEED (:30 or less)
Fitness:
Bike 7/5 cals
Burpee 6
Performance:
Bike 10/8 cals
Burpee 10
2018 04 04
Metcon:
AMRAP10
Fitness:
:50 of DU practice
10 Pike push ups
Performance:
50 DU
10 HSPU 1 abmat
Sport:
75 Double Unders
15 HSPU
Weightlifting:
Power Clean
10×3
2018 04 03
Metcon:
Fitness:
21-15-9
Sumo Deadlift High Pull 75/55lb
Hanging knee raise
or
12-9-6 T2B
21-15-9
Sumo Deadlift High Pull 95/65lb
T2B
Sport:
21-15-9
Sumo Deadlift High Pull 115/75lb
T2B
Strength:
3 Rounds NOT for time:
Fitness:
30 Alt v-up or sit up
15 Push ups
7 HEAVY Back Squat
Performance:
40 Alt v-up
20 Push up
7 HEAVY Back Squat
Sport:
30-40 GHD Sit up
30 Push ups
7 HEAVY Back Squat
2018 04 02
Metcon:
5 Rounds for time
Fitness:
10 Thrusters 75/55lb
400m run
Peformance:
10 Thrusters 95/65lbs
400m run
Sport:
15 Thrusters 95/65lbs
400m run
Strength:
Push Press
3-3-3
Fitness: Build to a heavy 3
2018 04 01
Metcon:
3 Rounds for Time
Fitness:
6 Hang Squat Clean 75/55
12 Jumping Pull up or 6 pull up
12 Burpees
400m Run
Performance:
6 Hang Squat Clean 135/95lb
12 pull ups or 6 C2B
18 Burpees
400m Run
Sport:
6 Hang Squat Clean 185/125lb
12 C2B pull ups
18 Burpees
400m Run
Weightlifting:
2 Hang Squat Clean + 2 Front Squat
2018 03 30
Metcon:
Partner AMRAP30
w/ a partner alternated full rounds.
Fitness:
15/12 Calorie Bike or Row
10 Sumo Deadlift High Pull 75/55lb
Pick one:
20 Shoulder taps from plank
20 shoulder taps from pike on 24″ box
20 shoulder taps against wall
Performance:
20/15 Calorie Bike or Row
15 Sumo Deadlift High Pull 95/65lb
25ft HS walk
Sport:
20/15 Calorie Bike or Row
15 Sumo Deadlift High Pull 135/95
50ft Handstand Walk
2018 03 29