Month: April 2021

May 1, 2021

5121 Workout Of The Day Metcon (Time) 3 Rounds For Time 400m Run 25 DB Walking Lunge 10 Deadlifts L1 = 50/35#, 245/165# L2 = 45/25#, 205/145# L3 = 20/15@, 185/135#

April 30, 2021

43021 Workout Of The Day Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 L1 = 115/75, 53/35# KB. 24/20" L2 = 95/65#, 44/26# KB. 20/14" …

April 30, 2021 Read More »

April 29, 2021

42921 Workout Of The Day Metcon (AMRAP – Reps) 4 x In 3:00 30 Wallball Shots 20/15 Cal Row w/ remaining time max Burpee Score is total Burpees. Rest 3:00 b/t each round. L1 = 20/14# L2 = 16/12# L3 = 20 wallball, 15/10 cal row

April 28, 2021

42821 Strength Push Press (5 x 1 @ 92%) Conditioning Metcon (Time) 50 Power Cleans for Time* EMOM do 5 Toes To Bar. Workout starts with 5 Toes To Bar. L1 = 155/105# L2 = 115/75# L3 = 95/65#, L4 = 75/55# Sub hanging knee raises if you can’t do TTB

April 27, 2021

42721 Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP x 15 18/15 Cal Bike -then- 3 Rounds of 3 Burpee Strict + Pull-Ups 9 Air Squats Strength Metcon Wide Grip Floor Press w:02 negative Over 5 sets build to a 6RM after each set do max effort Diamond Push-Ups

April 26, 2021

042621 Strength Back Squat (5 x 1 @ 92% of 1RM) Accessory Work Metcon 3x 20 Goblet Lunges 10 Sumo Deadlifts with :03 eccentric at 50% of max DL 10 Evil Wheels

April 23, 2021

42321 Workout Of The Day Metcon (Time) For Time 21 Deadlifits 21 Burpee Box Jump Overs 7 Bar muscle-Ups 60 Double Unders – 15 Deadlifts 15 Burpee Box Jump Overs 5 Bar Muscle-Ups 60 Double Unders – 9 Deadlift 9 Burpee Box Jumps 3 Bar Muscle-Ups 60 Double Unders Rx = 225/155, BMU, 24/20", Dubs …

April 23, 2021 Read More »

April 22, 2021

42221 Workout Of The Day Metcon (Calories) 4 x In 3:00 35 Wallball Shots with remaining time MAX CALORIE ROW Rest 3:00 b/t each set. Score is total calories rowed. L1 = 20/14# L2 = 16/12# L3 = Jump Squats , no wall balls

April 21, 2021

42121 Strength Push Press (5 x 1 @ 90%) Conditioning Metcon (Time) 5 Rounds For Time 3 Power Cleans 20/15 Cal Echo Bike L1 = 225/155# L2 = 155/105# L3 = 115/75# L4 = 95/65#