Month: April 2022

April 29, 2022

04.29.22 Metcon (3 Rounds for reps) 3 Sets 20/15 Calorie Echo Bike 12 Bar Facing Burpees 12 Squat Clean Thruster (96/65) rest 1:1 L1 = as written L2 = 75/55# L3 = 45/35#

April 28, 2022

04.28.22 Push Press (Push Press 1RM) Metcon 3-4 Rounds (each round takes 3-5 minutes) 7 reps Single Arm KB Sit Ups (each side) use 35/25# 11 Deficit Pushups (moderate deficit, 45/25#) 11 Supported Single Arm DB Tempo Row (50/35#) with :04 lower 14 Single Dumbbell Waiter Curl (50/35#) 14 Pulse Ups 10/Side Single KB Front …

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April 27, 2022

04.27.22 Squat Clean (Squat Clean 1RM) Metcon (AMRAP – Rounds and Reps) AMRAP 8 Minutes 8 Power Snatches (95/65) 8 Box Jump Overs (24/20) L1 = as written L2 = 75/55# L3 = 45/35#, step overs

April 26, 2022

04.26.22 Metcon (Time) 4 Rounds For Time 200m Run 10 Chest to Bar Pull Up 5 Wall Walks 200m Run Notes: sub box pike inch worms for wall walks, modify pull-ups by reducing volume or using a band.

April 23, 2022

04.23.22 Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. …

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April 22, 2022

04.22.22 Metcon (Time) 5 Rounds For Time 15/10 Calorie Bike 15 Power Snatch @ 75/55# 10 Toes To Bar Notes: Sub Single Leg Alt V-Up for Toes To Bar, Scale loading to maintain nearly unbroken sets. Goal is 15ish minutes.

April 21, 2022

04.21.22 Squat Clean (Weight) Warm- ups and then 1×3 at 82% 1×3 at 87% 3×2 at 92% ***PLEASE DON’T ATTEMPT TO DO THESE TOUCH AND GO. RESPECT HOW YOU ARE FEELING, GO LIGHTER IF YOU ARE WRECKED. *** Push Press (Weight) Warm- ups and then 1×3 at 82% 1×3 at 87% 3×2 at 92%

April 20, 2022

04.20.22 Metcon (Time) AMRAP x 20′ 5 Floor Press 200m Run 10 Floor Press 400m Run 15 Floor Press 800m Run 20 Floor Press 1600m Run 25 Floor Press 1800m Run 30 Floor Press 2000m Run etc L1 = Bodyweight L2 = 75% of Bodyweight L3 = 50% of Bodyweight