Month: June 2021

July 1, 2021

7.1.21 Clean and Jerk (1 Rep Max) Metcon (Time) 10 Rounds (15:00 Cap): 4 Strict Pull-Ups 4 Strict Handstand Push-ups or Feet Elevated On 30/24" Box Push-Ups 6 Alternating Dumbbell Snatches (50/35#)

June 30, 2021

6.30.21 Metcon Strength – Upper Push Focus 3×10 Dumbbell Single Arm Strict Press 3×10-15 Dips (stop 2-3 reps from failure or at 15) (Ring or Bar dips) 3×10 Barbell Skull Crushers + 3×10 Dumbbell Lateral Raises (Moderate/Heavy across all sets) *Superset movements Metcon (AMRAP – Reps) Conditioning 8x (New set every 2 Minutes) In 1:15 …

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June 29, 2021

6.29.21 Metcon 3 Rounds: 25 Strict Abmat situps (no arm throw) 30 Flutter Kicks (each leg) 8 Evil Wheels 1 min plank hold Metcon (Calories) On The Echo Bike 2 Rounds 5 Minutes for Calories rest 2:30 3 Minutes for Calories rest 1:30 5 Minutes for Calories rest 2:30

June 28, 2021

6.27.21 Metcon (Time) 4 rounds: 30/20 Calorie SkiErg 20 Toes To Bar 10 Thrusters 10 Overhead Walking Lunge L1 = 135/95# L2 = 95/65# L3 = 65/45# Notes: Sub 30/20 calorie on another machine or 300m run if needed. Sub hanging knee raises for TTB. Sub front rack lunges for those who cannot go overhead.

June 26, 2021

6.26.21 Metcon (Time) 250 Double Unders 200m Front Rack Carry (no resting DBs on collar bones, gotta hold it) 50 Hand Release Push-Ups 200m Farmers Carry 25 Devils Press 200m Farmers Carry 25 Devils Press 200m Farmers Carry 50 Hand Release Push-Ups 200m Front Rack Carry 250 Double Unders L1 = 45/25# L2 = 35/20# …

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June 25, 2021

6.25.21 Metcon (3 Rounds for reps) In 5:00 Complete the following for time 30 Chest to Bar Pull Ups 30 Front Squats (135/95#) -at 5:00 complete the following for time 20 Bar Muscle Ups 20 Front Squats (185/125#) -at 10:00 complete the following for time- 10 Burpee Bar Muscle Ups 10 Front Squats (205/145#) Notes: …

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June 24, 2021

6.24.21 Clean and Jerk (5 x 1 @ 90% of 1RM) Metcon (Time) Conditioning 10 Rounds For Time 3 Clean and Jerks 3 Bar Facing Burpees L1 = 135/95#, 6 minute cap L2 = 95/65#, 6 minute cap L3 = 65/45#, 6 minute cap

June 23, 2021

6.23.21 Metcon Strength – Upper Push Focus 3 x 11 Dumbbell strict press (heavy) 3×10-12 Dumbbell floor press (Heavy) 3×15 Barbell Skull crushers (moderate/heavy) Metcon (Time) Conditioning For Time 18 Dumbbell Thrusters 200m Run 15 Dumbbell Thrusters 200m Run 12 Dumbbell Thrusters 200m Run 9 Dumbbell Thrusters 200m Run 6 Dumbbell Thrusters 200m Run 3 …

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June 22, 2021

6.22.21 Metcon (Calories) On The Echo Bike 10 Minute Spin to Warm-Up, increase pace every minute. 20 Rounds for Calories :20 Sprint :20 Rest 10 Minute Cool Down