Month: December 2021

December 20, 2021

12.20.21 Metcon (Time) For Time. Partition in a way that allows you to finish in 15-17 minutes: 25 Devil’s Press (50/35#) 100 DB Front Rack Walking Lunges (50/30#) 75 Burpee Box Jumps (24/20") Rules 1. The order must be maintained. So not matter how you partition your sequence must always be devil’s press, front rack …

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December 18, 2021

12.18.21 Metcon (Time) "JT Daniel" 21 Handstand Push-Ups or DB Push Press 21 Dips 21 Push-Ups 21 Thrusters (95/65) 400m Run 15 Handstand Push-Ups or DB Push Press 15 Dips 15 Push-Ups 15 Thrusters (95/65) 800m Run 9 Handstand Push-Ups 9 Dips 9 Push-Ups 9 Thrusters (95/65) 400m Run Scaling: Lower volume to 15-12-9 of …

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December 17, 2021

12.17.21 Squat Clean (1 x 1) Build to a heavy single squat clean Metcon (AMRAP – Rounds and Reps) AMRAP 2 Minutes 30 Wall Ball Shots (20/14#) Max Double Unders -Rest 2 Minutes- AMRAP 2 Minutes 15 Squat Cleans (115/80#) Max Burpee Over Bar -Rest 2 Minutes- L1 = As written L2 = 16/12# Ball, …

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December 15, 2021

12.15.21 Metcon (Time) Partner SKI: In teams of 2 Ski 10k for time alternating every 1000m If you do this solo ski in intervals of 4:00 on 4:00 off until you ski 5k. Goal: Under 45:00 Stimulus: High intensity long-isu intervals on the Ski Erg

December 14, 2021

12.14.21 Metcon (Calories) Part 1 5 Minute Echo Bike For Max Calories Metcon (Weight) Part 2 8-6-4-2-1 Deadlift (rest 2:00 b/t each set, at least) Record the total weight lifted between the 5 sets (so add all weights together).

December 13, 2021

12.13.21 Metcon (Time) 20-18-16-14-12 Box Jump Overs Pull-Ups **20 DB Front Rack Lunges after each set** L1 = 24/20" box, pull-ups, 50/35# DB L2 = 20/14" box, 50% of the pull-up volume, 35/20# DB L3 = Tuck jumps, ring rows, 20/15#

December 10, 2021

12.10.21 3RM Front Squat (1 X 3) Establish a 3RM Front Squat Metcon (AMRAP – Reps) 7 Rounds For Squat Clean Reps In 1:00: 3 Bar Muscle-Ups or Burpee Pull-Ups with remaining time Max Rep Squat Cleans @ 75% of 1RM Rest 2:00 b/t rounds L1 = As Written L2 = Jumping Bar Muscle-Up L3 …

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December 9, 2021

12.09.21 Metcon (4 Rounds for reps) Every 10:00 for 40:00 Row 2000/1600m* *Record best and worst intervals. Score is the sum of the 2 times. Goal: Finish the row work in 8 minutes or less. If you can’t row the suggested distance in 8:00 SCALE IT. Scaling is rad. Stimulus: 85-90% of 2k PR pace …

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