090121 Strength Push Press (8 reps @ 65% 8 reps @ 70% 6 reps @ 80% 6 reps @ 85) Conditioning Metcon (Time) 40-30-20-10 American Kettlebell swings Abmat Sit-ups L1 = 53/35# L2 = 44/26# L3 = 35/18# TARGET SCORE Target Time: sub 8 minutes Time Cap: 10 minutes STIMULUS and GOALS This workout is …
083121 Workout Of The Day Metcon (AMRAP – Reps) AMRAP 4 Minutes 30 Double Unders 10 Alternating Dumbbell Snatches -Rest 2 Minutes- AMRAP 4 Minutes 30 Double Unders 10 Alternating Single Dumbbell Clean & Jerks -Rest 2 Minutes- AMRAP 4 Minutes 30 Double Unders 10 Alternating Dumbbell Snatches 30 Double Unders 10 Alternating Dumbbell Clean …
083021 Strength Front Squat (8 reps @ 65% 8 reps @ 70% 6 reps @ 80% 6 reps @ 85) Conditioning Metcon (Time) 2 Sets: 10 Overhead Squats 10 Strict Pull Ups 10 Overhead Squats 10 Toes to Bar -Rest 3 minutes between sets- L1 = 135/95# L2 = 95/65# L3 = 75/55# TARGET SCORE …
8.28.21 Metcon (Time) 5 rounds for time of: 250-m run 1 clean Rx: 165/115 | 175/120 | 185/125 | 195/130 | 205/135 lb. Scaling – 50%-55%-60%-65%-70% rest 3:00 and then
082721 Push Press (Weight) 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% 6 @ 80% Metcon (AMRAP – Rounds and Reps) AMRAP x 11 4 Strict Pull-Ups 11 Singe Arm DB Overhead Squats (total) 50 Double Unders L1 = 50/35# L2 = 35/20# L3 = 20/15#
082621 Workout Of The Day Rower FTP Test (AMRAP – Reps) Row 20 Minutes for Average Watts Score your average watts as reps STIMULUS and GOALS The goal here is a MAX sustainable effort for 20. This should be one of the most miserable tests we do. Men should be aiming to row over a …
082521 Workout Of The Day Metcon (Time) 10-1 Thruster Wall Walk or 10-1 Thruster 20-2 (reducing by 2’s) Burpee L1 = 135/95 L2 = 95/65 L3 = 65/45 TARGET SCORE Target time: sub 17 minutes Time Cap: 20 Minutes STIMULUS and GOALS This is one of the WORST workouts I have ever done! I contemplated …
082421 Workout Of The Day Metcon (Time) For Time 30 Toes To Bar 1 Mile Run 30 Toes To Bar 1 Mile Run 30 Toes To Bar TARGET SCORE Target time: Sub minutes Time Cap: 27 Minutes STIMULUS and GOALS This was a great test of running endurance at the Games. The toes to bar …
082321 Strength Front Squat (8 reps @ 65% 6 reps @ 70% 6 reps @ 75% 6 reps @ 80) Conditioning Metcon (Time) 21-15-9 Echo Bike Cals Power Snatch L1 = 105/75 L2 = 75/55 L3 = 45/35 (no barbell drops) TARGET SCORE Target time: Sub 6 minutes Time Cap: 8 Minutes STIMULUS and GOALS …
82121 Workout Of The Day Metcon (Time) 3 Sets 8 Burpee Pull-Ups 10 Front Squat 7 Burpee Pull-Ups 5 Thruster rest 1:1 between rounds L1 = 135/95 L2 = 105/70 L3 = 85/60
05.20.22 Split Jerk (Split Jerk 5,5,5,5,5 Building to 70%) Metcon (Time) 5 Sets 10/8 Cal Echo Bike Sprint
6am – 6pm
7am – 5pm
