Month: March 2022

04.01.22 Metcon (AMRAP – Rounds and Reps) "Bar Nate" AMRAP x 20 2 Bar Muscle-Ups 4 Strict HSPU 8 American KB Swings @ 70/53# or AMRAP x 20 2 Burpee Strict Pull-ups 4 Dips 8 American KB Swings @ 53/35# Scale KB weight as needed. Use a band assistance or box dip as a modification …

April 1, 2022 Read More »

3.31.22 Metcon (Weight) Use 85% of clean max ** Every :90 for 6 rounds (9 total minutes) 1 High Hang Squat Clean (Hip) 1 Low Hang Squat Clean (below the knee) 1 Full Squat Clean (Floor) Metcon (Time) For 4 rounds: Every 3:30 run 400m for time Score is worst time

3.30.22 Push Press (3 @ 85%) 3 @ 70% 3 @ 75% 3×3 @ 80% 3 @ 85% Metcon (Time) 42-30-18 ALT. DB Snatch (50/35#) Push-up L2 – 35/20# L3 – 20/15#

3.29.22 Turn & Burn (Row) (AMRAP – Rounds and Reps) 20 minute AMRAP 250/200m row 20 Double Unders

3.28.22 Front Squat (3 @ 85%) Find 1 rep max 3 @ 70% 3 @ 75% 3 x 3 @ 80% 3 @ 85% Metcon (AMRAP – Reps) 3 rounds – No Rest 1 minute max Wallballs (20/14#) 1 minute max TTB 1 minute max Calorie Echo Bike

03.26.22 Metcon (Time) "NO GHD MICHAEL" Run 800 meters 50 Med Ball Back Extensions 50 Sit-Ups

03.25.22 Metcon (Weight) STRENGTH Using 80% of 1RM Clean Every 2:00 for 10 Rounds (20 Total Minutes) 1 Power Clean 1 Front Squat 1 Hang Squat Clean 1 Squat Clean Metcon (Calories) Max Calorie Echo Bike in 5 Minutes

03.24.22 Metcon (Time) 50-40-30-20-10 Hand Release Push-Up Calorie Ski (ladies cals are 40-31-22-15-7) L1 = As written L2 = 40-30-20-10-5 Push-Up 40/30-30/22-20/15-10/7-5/3 Cal Ski L3= 27-21-15-9-3 Push-Up/Cal Ski

03.23.22

03.22.22 “Boat Race” (Time) 5 RFT: 500M ROW 400M RUN Notes: Goal is 20:00, reality is 25:00-30:00. Reduce distance to 300m Run and 400m to accommodate newer or older athletes.