Blog

Fitness

Skill
Teams of 2 Relay Races -lowest total times Win!
-After partner is done you go -Person uses same weight for entire race

Metcon
1.SA L Russian KB Swings X 20
SA L OH KB Forward Lunges X 20M
SA R Russian KB Swings X 20 SA R OH KB Forward Lunges X 20M
Run 15M

Metcon
2. Each partner does an Assault Bike Sprint-30 Calories

Metcon
3.
Rowing 500 Metre Sprint 20 Push Ups
20 Burpees

Fitness

Skill
A: 2 Rounds of:
Reverse Sled Drags X 25M ME fully Supinated Bicep Curls (keep lat engaged)
Incline Bench SLOW TYI's X 10ea

Skill
B: 2 Rounds: 30 sec thumbs up lat raises 30 sec pause palms up hold (rest-1 min)
2 Rounds: 30 sec lat raises with 30 sec pause thumbs up

Metcon
1 X SB Squats for Max Reps (if you don't have a reason for stopping it was not enough)
2 X Hand over Hand Sled Pull x 30M
3 X OH SB Carry X30M

Metcon
3 Rounds of: 30M Sled Sprint 30M Yoke Carry

Performance

Metcon
3 Rounds of: 30M Sled Sprint 30M Yoke Carry

Metcon
1 X Front SB Squat Max Reps
2 X OH Yoke Carry X 30M
2 X Hand over Hand Sled Pull X 30M

Fitness

Skill
Fitness and Performance: 10 Minutes of a sprinters Warm Up
(Can't sprint=Assault Bike- sorry)

Metcon
EMOM 15 Minutes
1 KB/SB SL Kickstand RDLs X 4ea
BB Supinated RowsX 8
BB AB Roll Outs X 8

Metcon
A:20 minutes of training: Farmer carries X 60M
2 KB (Deficit) Deadlifts X 5ea ECC Ring rows X 10 Dragonflys X 5
B: 3 KM AB OR 2 KM Rower AFAP

Performance

Metcon
20 minutes of Deadlift Practice

Metcon
3 Rounds for time:
SB Carry X 100M
BB Supinated Rows X 8 Run 20M X 4 Lengths

Fitness

Skill
Fitness and Performance: 3 Minutes of Mindful Breathing

Metcon
4 Rounds of a BB/KB Complex:
BB OH Strict Press X 5
BB Back Seated Jump Squats X5
BB Back Lateral Pause Squats X 3ea

Metcon
EMOM 18 Minutes every 6 min time increase of 10 sec for work
1: Box Jumps or Step Ups :20s AMAP
2: 2 DB Thrusters :20s AMAP *1-6=:20s 6-12=:30s 12-18=40s

Fitness

Skill
Fitness and Performance: 5 minutes of Juggling Practice

Metcon
EMOM 20 Minutes W/Partner: A:SB Deadlifts X 5 A:Partner-Side Planks :40s ea B: Supinated BO Row X 5ea B:Partner-Holds 2 DB OH-:40s

Metcon
4 Rounds of:
2 DB Bottoms Up Split Squat X 5 each
ME (Weighted) Pull Up Hold
V Sit Ups X 5-10

Performance

Metcon
5 Rounds of:
Stiff Legged RDL/ Deficit Deadlift X 5
2 DB Z Press X 3RM Spider Man (Constant Low Crawl) X 20 Metres

Metcon
"Furious Five"
3 Rounds of 5 Min :1 min rest: in between each round
SA KB Snatches X 5ea
1 KB (same weight as Snatches)Goblet Reverse Lunges X 5ea
Chin Ups X 5

Fitness

Skill
Fitness and Performance Strict Muscle Up Practice:
Transition Drill
Bicep Openers
Dip Variations

Metcon
15 minutesof training: KB/SB Front Squats 4/2/1/1 5X5
Immediately after 3 Seperate Broad Jumps
LM Bentover Row
5 X 5ea

Metcon
EMOM 15 minutes
1: SB Carry (weight= you don't drop it)X 60M
2: (SA) Active Hang (W/leg Raises L or Tucking) :45s
3: AB or Rower for Max Calories :30s (Track Cals)

Performance

Metcon
EMOM 15 minutes:
1:Back Squats 4/2/1/1 3 reps Immediately after 2 High Box Jumps from seated 2:Parallete bars (L sit) hold X :30s
3:SA DB BO Rows X 5ea

Metcon
4 Rounds of:
Farmer Carries X 60M
Double Unders AMAP unbroken
Weighted Push Ups X 10/25Kg AMAP

All Levels

Metcon
In Teams of 2:

100 G2O 60/40
200m Partner Carry
100m Pull Ups
200 DU
100 OHS
200 m bear crawl

All Levels

Metcon
The Seven
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lbs)
7 Knees-to-Elbows
7 Deadlifts (245/165 lbs)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups

Fitness

Metcon
4 rounds of:

Chin over the bar hol ME
5 Viking Sloth Presses
5/5 one arm RR

Metcon
6 rounds of:

15 WBS
10 Box Jumps
15 KBS

Performance

Metcon
4 rounds of

5 Front Squats
followed by 3 -5 Push Jerks


Metcon
21-15-9

KB Clean and Jerks
KB Snatches

Fitness

Metcon
3 rounds of:

Hand over hand Sled Pull 20m
5-8 db Arnold presses
5 Sandbag Squats

Find your max in:
Sandbag Clean and Press

Metcon
10 Min Amrap of:

Bear crawl
- every 20m perform 10 Goblet Squats

Performance

Metcon
4 rounds of:
havy Yoke carry 2x15m
havy sandbag carry 2x15m
havy farmer walks 2x15m

go heavy! don't hide

Metcon
1 set of:
200m Prowler Push (bring a jacket!)