Month: November 2021

December 1, 2021

12.1.21 Metcon (AMRAP – Reps) 2 Min AMRAP Max Reps DU’s Floor Press (3 RM ) Metcon (AMRAP – Rounds and Reps) AMRAP x 7min 7 Front Squats 25 Double Unders L1 = 135/95 L2 = 95/65 L3 = 75/55 Sub 40 Singles

November 29, 2021

11.29 Back Squat (3 RM ) Metcon (AMRAP – Reps) AMRAP x 16 18/12 Cal Row 2-4-6-8-10-12-14-16, etc Burpee Box Jump Overs (24/20) Notes Goal: Get through the round of 12 Burpee Box Jump Overs, at least. Scale if you can not achieve this. Stimulus: 85% effort, keep moving the entire time. No breaks, just …

November 29, 2021 Read More »

November 27, 2021

20211127 Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile Run In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.

November 24, 2021

20211124 Metcon (AMRAP – Reps) Air Bud: Golden Receiver AMRAP 14 Minutes 7 Rounds 77 Double Unders 11 Deadlifts 7 Feet elevated Push-ups 24/20 -In remaining time- Max Chest to Bar Pull-ups 2X Singles L1 – 225/155 L2 – 175/125 L3 – 155/105

November 23, 2021

20211123 Metcon (Time) Little Giants For Time: 40/30 Calorie Row (OR 400m Run) 40 Hang Dumbbell Squat Clean 80 Push-Ups 40 Hang Dumbbell Squat Clean 40/30 Calorie Row (OR 400m Run) L1 – 50/35 L2 – 40/25 L3 – 35/20

November 22, 2021

11.22.21 Metcon (Time) Remember the Titans For time: 75 Toes to bar *Every 2 Minute on the Minute 12/10 Calorie Echo Bike. Start with Echo Bike -Rest 4 min. 75 Wall Ball (20/14) *Every 2 Minute on the Minute 12/10 Calorie Echo Bike. Start with Echo Bike *Sub 15/12 Calorie on another machine OR 150m …

November 22, 2021 Read More »