Month: December 2021

January 1, 2022

1.1.22 Metcon EMOM 21 Minutes Minute 1: 20 Wall Balls (20/14) Minute 2: 20 Alt. Single Leg V-Up Minute 3: 200m Run Scaled Version EMOM 21 Minutes Minute 1: 15 Wall Balls (you chose a weight you can do unbroken) Minute 2: 15 GHD Sit Ups Minute 3: 150m Run

December 30, 2021

12.30.21 Metcon (AMRAP – Rounds and Reps) AMRAP 5 Minutes 15/12 Calorie Row 15 Push ups -Rest 2-3 minutes- Metcon (AMRAP – Rounds and Reps) AMRAP x 10 10 Strict Pull Ups 10 Dumbbell Floor Press (moderate weight) -Rest 2 minutes Metcon (AMRAP – Rounds and Reps) AMRAP 5 Minutes 15/12 Calorie Row 15 Push …

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December 29, 2021

12.29.21 Metcon (AMRAP – Rounds and Reps) 5 sets: AMRAP 3 Minutes 30/24 Cal Row 30 Air Squats Max Step Back Lunges (35s/20s) -Rest 1 Minute b/t sets- L1 = As written L2 = 20/152 L3 = Bodyweight

December 28, 2021

12.28.21 Metcon (Calories) Part 1 For Calories on the Bike 2 Rounds 3 Minute Fast :90 Rest — 2 Rounds 2 Minute Fast 1:00 Rest — 2 Rounds :90 Fast :45 Rest Metcon (Weight) Part 2 4 x 10 RDL with 50% of Deadlift 1RM

December 27, 2021

12.27.21 Metcon (3 Rounds for reps) 3 sets: 15 Toes to Bar 10 Burpee box jump overs (24"/20") 5 Power cleans (185/125) -1:00 Rest between sets- L1 = As written L2 = 135/95# L3 = 75/55# Target Time each set: sub 2 minutes 30 seconds Goal: SPRINT! We want fast reps with fast transitions! Intervals …

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December 24, 2021

12.24.21 Metcon (Time) "Merry Christmas Ya Filthy Animals" (workout performed like the 12 days of Christmas song) For Time (35:00 Cap) 1 Shoulder to Overhead (155/105 lbs) 2 Front Squats (155/105 lbs) 3 Hang Cleans (155/105 lbs) 4 Deadlifts (155/105 lbs) 5 Handstand Push-Ups OR Dips (skull matt) 6 Chest To Bar Pull-Ups 7 DB …

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December 23, 2021

12.23.21 Metcon For quality.: 1000m Row 100 Sit-Ups 400m Suitcase Carry (alternate hands as needed) 100 Russian KB Swings 1000m Row This is not for time. You should do this at 85% of your max effort. It is meant to be recovery before tomorro

December 21, 2021

12.21.21 Metcon (Calories) For Calories on the Bike: 5 Rounds :40 Max Effort 1:20 Rest Strict Press (8-6-4-2-1) Record the total weight lifted between the 5 sets (so add all weights together).