Blog

Fitness

Metcon
7 Min Amrap
10 one arm dl
15m one arm carry (switch hands each round)
b) 7 Min Amrap
10 sb Squats
15m sb carry bear hug
c) 3 rounds of:
hoh sled pull
d) find your max in sb clean +push press
and do 3 rounds with 90%

Performance

Metcon
7 Min Amrap
10 one arm dl
15m one arm carry (switch hands each round)
b) 7 Min Amrap
10 sb Squats
15m sb carry bear hug
c) 3 rounds of:
hoh sled pull
d) find your max in sb clean +push press
and do 3 rounds with 90%

Fitness

Skill
10 Min running skills

Metcon
Find your 5RM Front Squat

in between your sets perform

10 sup RR
10 sec power plank

Metcon
In teams of 2 for 8 Min

ME burpee box jumps - I go you go

Performance

Metcon
T-Test (www.vbg.de/kampagne_seikeindummy/3_Diagnostik_Betreuung/01_Funktionelle_Tests/03_Schwerpunkt_Agilit%C3%A4t/Schwerpunkt_Agility_node.html )
4 rounds of:
8 bb roll outs
10 bent over bb rows sup
8 two KB front Squats
ME wall facing HS hold

Metcon
2 rounds ME chin over the bar hold

5 Min Amrap:

Burpee Box jumps overs 24/20

try to jump over the box!

Fitness

Metcon
4 rounds of:

4 neg. Pull Ups pro (5-10 sec)
30m farmer carry (turn @15m)
5 stiff leg DL
ME L Sit on parallets

Metcon
Amrap 10

25 KBS
25 Box Jumps
50 SU

Performance

Metcon
2 Sets of:
15 m ME OH Yoke carry


Find your max in the complex:

1 Snatch
2 Power Snatches
3 Hang Power Snatches

Metcon
EMOM for 10 Min:

3 Snatches
5-10 strict Pull Ups

Fitness

Skill
HS warm up on floor

Metcon
EMOM for 16 Min

6-10 two KB front rack squats
3-5 Wall walks
6-10 KB floor presses
30 sec L hang

Metcon
For time:

100 mountain climbers
100 alternating one KB thrusters
100 mountain climbers

Performance

Skill
5 Min HS warm up
compete against a partner: 3 rounds of who can stay longer on his/her hands in a square meter!

Metcon
4 rounds of:

5 Front Squats @ 3311
10 strict T2B

Metcon
Amrap 10:

5 WBS 10/6kg
2 strict HSPU
10 WBS
4 strict HSPU
15 WBS
6 strict HSPU

Fitness

Skill
Skill: strict ring MU for 10 min

Metcon
4 rounds of:

6-8 rack Rdls
ME sb hold @bw
6-8 LM rows ea
5 MU transition

Metcon
3 rounds for time of:

50 Jumping Jacks
15 Hang Power Cleans
10 Pull Ups

Performance

Skill
Warm up on the parallel bars!

Metcon
Find your max in sb clean and Press

Use the same weight and perform 3 sets of ME sb overhead hold

3 rounds for quality of:

ME wide grip sup Pull Ups
ME hang Power Cleans @75%of bw

Metcon
21-15-9

Clean&Jerks 60kg
Cal row/AB

Fitness

Metcon
3 Sets for Time:
100 DU's or 200 Singles
20 Pull Ups
40 Wall Ball Shots
60 Push Ups
*Finish or start with 20 Calories on Rower or AB

Fitness

Skill
Teams of 3 AMRAP 15 Minutes

Metcon
18 Dips
18 Sit Ups
18 Air Squats
18 Calories on Rower or AB 18 SB Thrusters

Metcon
Teams of 3 for time:
Row 10KM
Run 4 Kilometres
400 Air Squats

Fitness

Metcon
MB/SB Squats 10 X 10
-Once complete all 10 sets take the same weight and carry it for as long as you can.
2X
30 seconds OH Press
30 sec OH Pause

Metcon
AMRAP 10 Minutes: WBS X 20
Push Ups X 10
OH MB/SB Carry X 40M

Performance

Metcon
SB Squats 10 X 10
-Once complete all 10 sets take the same weight and carry it for as long as you can.

Metcon
AMRAP 10 Minutes:
Muscle Ups x 3
Farmer Carry (Total) (Minimum BW) X 60M
Sprint X 60M

Fitness

Skill
2 Sets of:
Reverse Sled Drag X 40M
One Max Effort Set of SB Squats

Metcon
2 Sets of:
Yoke Carry X 20M HOH Rope Pull X 20M

Metcon
2 Sets of:
Harness Sled Pulls
EMOM for 8 Minutes: Sled Sprints
Complete one 20M length under 15 seconds!

Performance

Skill
2 Sets of:
Reverse Sled Drag X 40M
One Max Effort Set of SB Squats

Metcon
2 Sets of:
Harness Sled Pulls
EMOM for 8 Minutes: Sled Sprints
Complete one 20M length under 15 seconds!

Metcon
2 Sets of:
Yoke Carry X 20M
HOH Rope Pull X 20M

Fitness

Metcon
EMOM 15 Minutes:
-Trapbar or 2 KB (Hand Release) Squats X 6
-Lat Pulldown Variation X 10- 15
-2 DB Seated Z Press X 10-15 Push through the lat!

Metcon
10, 9, 8
SB Thrusters
Pull Ups/Ring Rows

Performance

Metcon
EMOM 10 Minutes:
1: BB Front Squats 4/4/1/1 X 5
2: SB OH Press X 5

Metcon
Perform a buy in of Active or Passive Hanging from a bar for 5 Minutes total then....
3 Sets for time:
Rowing X 1000M
Pull Ups X 10