March 1, 2022
03.01.22 Metcon (Distance) In 20:00 Row as many meters as possible. Every 2:00 do 20 sit-ups. Workout starts with 20 sit-ups. Score = total meters rowed. Scale sit-up to 15 if you are newer. Goal = 3000m for men, 2500m for ladies
Month: February 2022
February 28, 2022
02.28.22 Metcon (AMRAP – Reps) AMRAP X 15 3 Wall Walks 12 DB Snatch (50/35#) 15 Box Jump Overs (24/20" Box( L1 = As written L2 = 35/20# DB, same standards on box L3 = 3 Conans, 20/15 DB Snatch, 15 Step-ups Goal = 7 rounds
February 26, 2022
02.26.22 Tomlinson (Time) 8 Rounds 200m Run 11 Burpee Deadlifts @ 60/45#
February 25, 2022
02.25.22 Back Squat (7 x 2 Back Squat @ 92%) Metcon (Time) 6 Rounds For Time with 12:00 Cap. 10 Front Rack Lunges 10 Dips on Matador (scale with box dips)
February 24, 2022
02.24.22 Metcon (AMRAP – Rounds and Reps) On a 16 Minute clock: Complete a 3 Mile Echo Bike For Time Rest 1 minute (mandatory) With reminder of time complete as reps as possible of: 6 Chest to Bar Pull-ups 6 Sit-ups 9 Chest to Bar Pull-Ups 9 Sit-ups 12 Chest to Bar Pull-Ups 12 Sit-Ups …
February 23, 2022
02.23.22 Deadlift (7 x 2 Deadlift @ 92% of 1RM) Metcon (Time) 5 Rounds with a 10:00 Time Cap 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Push Jerks L1=135/95 L2 = 95/65 L3 = 75/55
February 22, 2022
02.22.22 Metcon (Time) 4 Rounds 400m Run 20 Burpee Box Jumps @ 24/20" Box L1 = as written L2 = 20/14" box L3 = jump onto a 45# plate
February 21, 2022
02.21.22 Strict Press (7 X 2 @ 92%) Metcon (Time) 2 Rounds with a 11 Minute Time Cap 250/200m Row 20 Toes To Bar 250/200m Row 10 Strict Press @ 95/65# 250/200m Row Goal = 10:00. Scale TTB to V-ups. Barbell should be fast and unbroken, but burn at the end.
February 19, 2022
02.19.22 Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 Burpees In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
February 18, 2022
02.18.22 Metcon (Time) Every 5:00 x 5 Rounds (25:00 total minutes) complete the following for time 15/12 Cal Row 12 Box Jumps @ 24/20" 9 Hang Cleans @ 155/105 6 Jerks @ 155/105# L1 = As written L2 = 115/75# barbell, 20/14" box L3 = 75/56# barbell, jump on a stack of plates Score = …
