Month: April 2022

04.30.22 Metcon (Time) Five rounds for time of: Run 400 meters 30 Sit-ups 15 Deadlifts (205/135) L1 = as written L2 = 175/115 L3 = 135/95

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#

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 …

April 28, 2022 Read More »

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

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.

4.25.22 Front Squat (1 rep max) Metcon (3 Rounds for reps) 3 rounds each for time 15 Burpees 15 TTB 15 Burpees Rest 2:00 b/w rounds

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. …

April 23, 2022 Read More »

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.

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%

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