Blog

Fitness

Skill
Ring Strict MU Practice: Save 2 reps in each drill! False Grip Ring Rows Transition Drill Deficit/Normal Push Ups

Metcon
4 Sets of:
SB Stiff Legged Deadlift X 8 LM Bentover Row X 5ea BBABRollOuts X10

Metcon
AMRAP 12 Minutes:
Double Unders X 20
Ring Rows X 12
1 KB Snatches X 12
SB Carry X 40M
*Use a SB that is heavier than your stiff legged deadlifts!

Performance

Metcon
5 Sets of:
BB Bench Press 4/4/1/1 X 5 SB Front Squats X 5

Skill
Ring Strict MU Practice: Save 2 reps in each drill! False Grip Chin Ups Transition Drill
ECC Dips

Metcon
AMRAP 8 Minutes:
SB Carry and every 20 Metres perform 5 SB Stiff Legged Deadlifts

Fitness

Metcon
Teams of 4 can accomplish these anyway possible:
Team must complete each number, 1st team who finishes 1 round wins:
-8Km on a Rower
-8 Rope Climbs
-64 toes to bar
-128 Box Jumps
-128 Burkes
8 Minutes on 1 AB -Take turns and get max calories!

Fitness

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

Fitness

Metcon
EMOM 16 Min:
BB RDL X 5
Pec Act Waves on Wall X 5ea Lat Pulldown Var X 5ea
Lat Push Up Walk X 20M

Metcon
Death by DB Thrusters:
1 Thruster
1 Burpee in 1 Min
2 Thrusters
2 Burpees in 1 Min

Performance

Metcon
15 Minutes of Work:
SB Stiff Legged Deadlift X 8 Strict OH BB Press X 4
BB AB Roll outs X 8

Metcon
Death by BB Thrusters:
1 Thruster
1 Burpee over Bar in 1 Min
2 Thrusters
2 Burpees over bar in 1 Min...

Fitness

Metcon
15 Minutes of Work:
Lizard Crawl X 10 Meters
Lat Gob Squats 4/1/1/1 X 5ea SA DB Bench Row X 5ea

Metcon
Teams of 3-AMRAP 20 MIN *1 Person is always hanging Farmer Carries X 40 M Toes to Bar X 20

Performance

Metcon
EMOM 12 Minutes:
SB Cleans X 3
SB Front Squats X 6 2
DB BO DB Row X 6

Metcon
Build up to 3 Sets of:
AHAP Farmers Carries (turn once with weight) X 20M
3 Sets of:
SA Sup Grip Active to Passive Hang X Max
Lat Pulldown Variation X 10

Fitness

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

Metcon
2 Sets of:
Reverse Sled Drag X 20M Sled Sprint X 80M Followed by 2 Sets of: Harness Sled Pull X 20M BW SB Carry X 20M

Performance

Metcon
2 Sets of:
Reverse Sled Drag X 40M Sled Sprint X 80M Followed by 2 Sets of: Harness Sled Pull X 20M BW SB Carry X 20M

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

Fitness

Metcon
15 Minutes of Work:
SB Squats 4/4/1/1 X 8 Repeat Hurdle Jumps X 3-5 LM Bentover Row X 5ea

Metcon
EMOM 15 Min
Suicide Sprints 10M X 12 SB/Plate OH Carry X 20M ECC Only Supinated Wide Grip Chin Ups X 5

Skill
Sprinting Warm Up -Skipping Variations -High Knees
-Sprint Starts

Performance

Metcon
EMOM 15 Min:
BB Back Squats 4/4/1/1 X 3 Wide Grip Supinated Leg Raises X 10
Lat Pulldown Variation X 10

Metcon
10, 9, 8....
SB Squats
Supinated Wide Grip Chin Ups
Rowing Calories

Fitness

Strength
5 Sets of:

SB Stiff Legged Deadlift X 5
Pause Push Ups X 5(Keep Tension in Pec)

Metcon
EMOM 15 Min:
1 KB Swings X 16
SB Carry AHAP X 40M
Rope Inverted Rows X 8

Performance

Strength
5 Sets of:
BB Stiff Legged (Deficit) Deadlift X 5
SA DB Bench Press X 5ea
Explosive Push Ups X 3

Metcon
4 Sets:
Hang (Squat) Snatch X 2
OH Squat X 2
BB Supinated BO Row X 6

Fitness

Metcon
Helen, 3 Rounds for time of:

400m Run
21 KBS 24/16kg
12 Pull-ups

Fitness

Metcon
Teams of 2, for time:

A does 21 Push Presses 40/30kg
B does 21 Push Presses 40/30kg
A does 21 Push ups
B does 21 Push ups
A does 21 (Ring) Dips
B does 21 (Ring) Dips

A does 15 Push Presses 40/30kg
B does 15 Push Presses 40/30kg
A does 15 Push ups
B does 15 Push ups
A does 15 (Ring) Dips
B does 15 (Ring) Dips

A does 9 Push Presses 40/30kg
B does 9 Push Presses 40/30kg
A does 9 Push ups
B does 9 Push ups
A does 9 (Ring) Dips
B does 9 (Ring) Dips

A+B Row 10k(switch whenever needed)