120821 Strength Hang Power Snatch (1 x 1) Metcon Metcon (Time) 5 RFT 15 Overhead Squats 60 Double Unders L1: 115/75# L2 = 95/65# L3 = 65/45#, x1.5 Single Unders Goal: 7-10 Minutes Stimulus: This is a sprint. Everything should be an attempt at unbroken. Go until failure or fatigue.
120721 Workout Of The Day Metcon (AMRAP – Reps) 5x In 3:00 Complete 1000/750m Echo Bike 7 Floor Press @ 155/105# Max Cal Ski with remaining time rest 1:00 b/t sets L1 = As Written L2 = 115/75# L3 = 750m/500m Bike, 75/55# Goal: 15/10-20/15 calories per interval Stimulus: Push your pace on the bike …
120621 Workout Of The Day Metcon (AMRAP – Reps) On The Minute x 10 Minutes complete: 4 Burpees with remaining time Max Rep Toes To Bar Every 2 Minutes x 10 Minutes complete: 12 Burpee Box Jumps (24/20") with remaining time Max Rep Chest to Bar Pull-Ups Score = Number of Toes To Bar & …
12.4.21 Metcon (AMRAP – Reps) In 5:00 Complete 50 Wall Ball Shots 400m Run With remaining time Max HSPU or Feet Elevated Push-Ups -rest 1:30- In 4:00 Complete 35 Wall Ball Shots 400m Run With remaining time Max HSPU or Feet Elevated Push-Ups Max -rest 1:30- In 3:00 Complete 20 Wall Ball Shots 400m Run …
12.3.21 Power Clean (3 RM) Metcon (Time) "Full Send Friday" 90/75 Cal Ski 70 Alt. DB Snatch (50/35#) 50 Toes To Bar 13 Minute Time Cap Notes: Goals: 1. Maintain 15/10 cal ski pace 2. Do the DB snatches with less than 3 breaks 3. Do the toes to bar in sets of 5 or …
12.3.21 Power Clean (3 RM) Metcon (Time) "Full Send Friday" 90/75 Cal Ski 70 Alt. DB Snatch (50/35#) 50 Toes To Bar 13 Minute Time Cap Notes: Goals: 1. Maintain 15/10 cal ski pace 2. Do the DB snatches with less than 3 breaks 3. Do the toes to bar in sets of 5 or …
12.2.21 5k Run (Time) Max Effort 5k Run 5k Row (Time) Max Effort 5k Row
6/28/22 Metcon (Time) 200m Run 20 Double Unders 400m Run 40 Double Unders 800m run 80 Double Unders
6am – 6pm
7am – 5pm
