Month: December 2020

December 31, 2020

WOD for 123120 Workout Of The Day Metcon (AMRAP – Reps) 4 Rounds for reps of… In 4:00 Complete 400m Run 20/18 Cal Row With remaining time: Max Toes To Bar Rest 4:00 b/t rounds

December 30, 2020

WOD for 123020 Workout Of The Day Metcon (Weight) Every :90 for 8 sets 3 Push Press + Push Jerks @ 83% of 1RM Accessory Work (Optional) Metcon Aux Work 5x 5 Bent Over Rows 10 Seated Rear Delt Raises 20 Hollow Rocks Rest :30

December 29, 2020

WOD for 122920 Workout Of The Day Metcon (AMRAP – Rounds) Death by: 2 Front Rack Lunges @ 135/95# (Minute 1 do 2 front rack lunges, minute 2 do 4 front rack lunges, etc) Metcon (AMRAP – Rounds) Death by: Hand Release Push-Up ( I really hate these, but they are good for variance)

December 28, 2020

WOD for 122820 Workout Of The Day Metcon (AMRAP – Reps) 5 Rounds In 3:00 Complete 50 Double Unders 10 Power Snatches @ 95/65# With remaining time do max rep bar muscle-ups OR Burpee pull-ups OR jumping bar muscle-ups OR chest to bar pull-ups Rest 1:00 b/t Rounds

December 25, 2020

Optional Home Christmas WOD Metcon AMRAP x 25 12 Push-Ups 25 Sit-Ups 12 Burpees 25 Air Squats Christmas is for family. However there is a point where everyone can benefit from a little break from family. Give yourself the gift of 25 minutes to yourself and knock this out. No warm-up needed. You can do …

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December 24, 2020

12.24.20 Metcon (Time) Every 4:00 for 5 rounds Complete 1 Round of the following for time 15/10 Cal Bike 50 Double Unders or Single Unders (doubles are Rx) 10/8 Calorie Ski 10 Toes To Bar Metcon (Time) 15/10 Cal Bike 50 Double Unders or Single Unders (doubles are Rx) 10/8 Calorie Ski 10 Toes To …

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December 23, 2020

WOD for 122320 Workout Of The Day Metcon (Weight) Every :90 for 8 sets 3 Push Press + 2 Split Jerks or Push Jerks — use 80% of your push press max Accessory Work (Optional) Metcon aux Work: 21-15-9 Floor Press Single DB Bent Over Row (each arm)

December 22, 2020

WOD for 122220 Workout Of The Day Metcon (Calories) 4 Rounds for Calories In 4:00 Run 400m With remaining time row as many calories as possible. Rest 4:00 b/t rounds