Month: September 2021

September 29, 2021

20210929 Metcon (Weight) 3 x 10 Good Mornings 10 Barbell Bent Over Rows with :02 lower 10 DB Arnolds Press Notes: The loading should be heavy enough that is BURNS on the last 2 reps. This is hypertrophy work and if the load is to light it’s just pre-hab. Metcon (Time) For Time: 50 Wallball …

September 29, 2021 Read More »

September 27, 2021

092721 Strength Front Squat (Find 1 RM) Conditioning Metcon (2 Rounds for reps) 2 Sets 50 Double Unders or 75 Singles (singles are not Rx) 25 Alternating V Ups 10 Burpee Pull Ups (to 6" above reach) 25 Alternating V Ups 50 Double Unders or 75 Singles -Rest 1:1 b/t sets-

September 25, 2021

9.25.21 Metcon (Time) 3 Rounds For Time 800m Run 50 Push-Ups 30 DB Hang Power Cleans (needs to start from knees, not high hang) L1 = 50/35# L2 = 35/20# L3 = 20/15# TARGET SCORE Target Time: 20-25 minutes Time Cap : 30 minutes

September 23, 2021

9.23.21 Metcon (Time) 21-15-9 Cal Bike HSPU or Dips -rest 5:00- 21-15-9 Cal Bike Front Squat (95/65) -rest 5:00- 21-15-9 Cal Bike Push Press (95/65) Women’s Bike Cals = 18-12-6

September 22, 2021

9.22.21 Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 50 Situps 50 Russian KBS (70/53) L1 = 70/53 L2 = 53/35 L3 = 44/26 Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 10/8 cal ski 10 Burpee Box Jump Over (24/20)