Blog

Fitness

Metcon
Work for 15 min:
- Rack RDL's 8x
- Hand over hand sled pull 20m
- 1/2 kneeling db press 8 x ea
- Medball hinge and throw 8x


Metcon
4 rounds afap:
- 4 sandbag clean and press
- 10 cal row
- 10 K2E
- 10 Box Jumps

Performance

Metcon
4 rounds of:
- 20m sandbag carry bw+
- 6 Sandbag clean and press
- 6 one arm db rows

Metcon
EMOM for 12:
- 5 Clean and Jerks (50% of 1 RM)
- 10/7 cal AB

Fitness

Metcon
Work for 15 min.
-Paused LM Squats 8x
-Bend over BB rows (sup) 8x
-2 farmer handle (KB) DL hold bw on each arm
-max effort
-neutral spine exercise

Metcon
EMOM for 10 min.
10 Sandbag Squats - every round you fail perform 6 burpees

Performance

Metcon
15 minutes to work on a 3 RM
Back Squat

Metcon
AMRAP 10
- 6 Box Jumps overs 30'/24'
- 10 Pull ups
- 10 Burpees

rest 1 min after each round

All Levels

Metcon
Teams of 2 head to head!

1 min of work team A, 1 min of work team B
*Rest 1 min for everybody/transition time

6 Rounds team A leads then 6 Rounds team B leads-36 minutes in total


*You have one minute to do as many reps or calories of the exercise. Your team rests as the other team has to match your score. If they don't match it they have a 5 burpee TOTAL between both members as their penalty during their rest minute
*Can switch half way on rowers or bikes


1)Calories on Bike or Rower

2)Burpees

3)Double Unders/Skipping

4)Free or Handstand Wall Hold

All Levels

Metcon
Teams of 2 head to head!

1 min of work team A, 1 min of work team B
*Rest 1 min for everybody/transition time

6 Rounds team A leads then 6 Rounds team B leads-36 minutes in total


*You have one minute to do as many reps or calories of the exercise. Your team rests as the other team has to match your score. If they don't match it they have a 5 burpee TOTAL between both members as their penalty during their rest minute
*Can switch half way on rowers or bikes


1)Calories on Bike or Rower

2)Burpees

3)Double Unders/Skipping

4)Free or Handstand Wall Hold

Fitness

Skill
1 X V02MAX on Bike/Rower

Metcon
A1. 3 Sets (can start V02Max first)
Unilateral KB Squat W/Pause X 6
Chest Bar (Switch Grips While Hanging) X ME
1 KB Tall Kneeling Plank X:30s

Metcon
B1. 12 Minutes of training
Ring Rows X 15
Plank Contralateral Holds X 15
Step Ups X 15ea
Push Ups X 15

Metcon
B2. 2 Rounds:
LM Core Press x 4ea
Active to Passive Hang X 10
Supine IAP BreatihngX:30s

Performance

Skill
2 Rounds
LM Core Press X 4ea
SA Var Active-Passive Hang X 4ea
INT ROT Opener X 3

Metcon
A. 6 Sets to work up to 2RM max
Hang Clean W/Pause X 2
Continuous Lateral Hurdle Bounds X 3
Strict toes to Bar X 8

Metcon
B1. 3 sets
BB Front Split Squat W/Pause X 4ea
Split Squat Band Chop X 4ea

Metcon
B2. 1 X V02MAx on Assault Bike/Rower

Fitness

Skill
2 Sets of
Jefferson Squats


Metcon
A. 5 Sets
2 KB/Trapbar Squats X 5
1 DB Push Up to Row X 5ea
(Everytime Switch Sides)
Bear Crawl Circles X 3


Metcon
B. 18 minutes
Partners:
SA DB Farmers Walk While
partner holds Side Planks

Max Mix Grip Chest to Bar While
Partner Holds SA Push Up Pos
20 Calories on Bike While
Partner Skips

*Person doing first drill lets
partners know when done.

Performance

Skill
Performance
2 rounds of Jefferson Squats

Min Front Squat 80KG X 1


Metcon
A. 4 Sets
BB Back Jump Squats X 4
Backwards Broad Jump X 4


Metcon
B. 3 Sets
BB Front Squats X 5
Strict Mix Grip Pull Ups X 5
(Weighted)


Metcon
C. 3 Sets
Yoke Carry X 40M
SA OH DB Press X 5ea

Fitness

Skill
2 Rounds
1 DB Step Downs X 10ea
1/2 Kneel Band Chop W/Pause X 10ea
Wall Leg Lowering X 10
Skipping Practice X:20M


Metcon
A. 15 minutes
2 KB Raised RDL X 8
Loaded Push Up X 8
KB Swing Technique X 8


Metcon
B.
2 X 3KM Bike/Rower

Performance

Skill
1 Round
1 DB Step Downs X 12ea
Hands on Wall leg Lowering X 12
(Repeated Sprinting)


Metcon
A. 2 Sets
Lat 1/2 Kneel to Sprint Starts X 1ea
Belly on Ground to Sprint X 1
Lateral Mirror Drill W/PartnerX:10s


Metcon
B. 3 Sets
ECC BB RDL X 5
SB Explosive Cleans (NO CATCH) X 3
SA DB Bench Press X 5ea


Metcon
C. 2 Sets of each:
Reverse Sled Drag Sprints X 60M
2 Min Rest Between Sets
Sled Sprints X 60M

Fitness

Skill
Bicep Openers X 5ea
Shoulder Opener X 5ea
Push Up Pos-L Pos


Metcon
A. 15 Minutes of Training
Plate Bench Press X MAX Reps
(15-25 Reps)
2 DB Farmer Carries X 80M
Goblet 1 DB Step Ups X 8ea


Metcon
B. 12 Minutes of training
OH Plate Carry X Max
Plate Series X 5ea:
Rev Lunges, Chops, Squats,
Bentover Rows,
SA Plate Carry X Max

Performance

Skill
2 Rounds
Bicep Openers X 5ea
Shoulder Opener X 5ea
Push Up Position-L Position X 5

Farmer Carry 2X30Kg (80M)

Metcon
A. 4 Sets
Loaded Push Ups X 8
Farmer Carries X 80M



Metcon
B. 4 Sets
OH Yoke Carry X 40M
SB Squats X 3


Metcon
C. 1 Set, 2 Min Rest, 2nd Set

Arm Raies Thumb Up X:30s
Arm Hold Palms up X:30s
Arm Raies Palms Up X:30s
Arm Raises Thumbs UpX:30s
AFAP During Raises!

Fitness

Skill
Lat+Tricep Openers X 5ea

Metcon
A. 15 Minutes
ECC LM BO Row X 8ea
ECC SB Squats X 8
MB Stir the Pot X 8ea


Metcon
B. Hand Over Hand Rope Pulls X 3 sets
Skipping X 100 X 3 sets

Performance

Skill
2 Rounds
Lat+Tricep Openers X 5ea

5 Strict Dips


Metcon
A. 15 Minutes
ECC LM BO Rows X 8ea
1 DB Goblet Step Ups X 8ea
ECC Dips X 8


Metcon
B. Hand over Hand Rope Pulls X 3 sets + 4 Km Bike/Rower AFAP

Fitness

Strength
A. EMOM 10 MIN
BB/DB/MB Thrusters X 3
Burpees over Bar X 5


Metcon
B. Teams of 4:
Rowing X 3km
Running X 1km
Air Squats X 50
Ring Rows X 50
*One person always needs
to be in a front or side plank