Blog

Fitness

Strength
A. EMOM 10 MIN
Atlas Stone Lifts to Box X 5
Sandbag, Plate OR 2 DB Press OH X 5


Metcon
B. 10, 9, 8.....1
Box Jumps, Jumping Pull Ups,
Split Squats, Push Ups

Fitness

Metcon
A.
5 Sets
BW Seated Jump Squats X 4
Power Skipping X 1 Length
1 KB Kneeling Plank X :30s
LM Core Press X 4ea

Metcon
B1.
4 Rounds for Quality
Hollow Position-leg Raises X 20
MB Slam to Pause X 10
False Grip Ring Rows X 10

Metcon
B2.
Running X 200 Metres
MB Squat Thrusters x 20
MB Wall Balls X 20

Performance

Skill
BB Complex 1 Round W/Weight
5 Front Squats
5 RDL's
5 Front Split Squats
5 Deadlifts
5 Jump Squats

Metcon
A. 5 sets
Hang Clean W/Pause X 3
Hurdle Bounds X 5
Handstand Tension Drills X :30s

Metcon
B1.
15 minutes for
Handstand Push Up Practice

Metcon
B2.
2 X 7 Min Conditioning
Assault Bike 10 seconds max sprint
followed by 30 seconds of jogging

Fitness

Metcon
A. 15 minutes
DB Goblet Step Ups X 12ea
1 DB Plank Tripod Rows on Low
Bank X 12ea
Kneeling Side Plank X:30s each
Run 200 Metres/ :60s Cals A Bike

Metcon
B. 15 minutes
Line Drill X 30
2 DB Bench Press X 12
Sandbag Squats X 12
:20s Max Cals Assault Bike

Metcon
B2. 5 Rounds
DB Goblet Carry AHAP X 40M
1/2 Kneel LM Press X 5ea

Performance

Skill
2 Rounds-Barefoot!
DB Tripod Row X 5ea
Squat-Bear Crawl-Plank
Wall Foot Raises Series X 5ea
Three Way DB Raises X 10ea
(Squat 50Kg Sandbag X 4)

Metcon
A.
EMOM Alternating X 16 minutes
BB Front Squats X 4
Repeat BW Jump Squats X 4
Strict Pull Ups X 4
Ankle Mobility or T-Spine Mob

Metcon
B. 5 Rounds
SB Carry From Floor AHAP X 40M
1 DB OH Press X 5ea

Fitness

Skill
1.5-2 Rounds
Step Downs X 10ea
Bear Crawl Variation X 5ea
5 Calories sprint on Assault Bike

Metcon
A. 15 minutes
1 KB SL RDL's From Plate X 10ea
Perfect Push Up W/Shoulder Tap X 10ea
Egg Rolls X 10
MB Circuit (3 Exercises) X 5ea

Metcon
B. 10 minutes
1/2 Kneel to Stand W/1 DB X 5ea
Battling Ropes X:20s
DB Hex Hold Walks X MAX
10 Minute AMRAP
Bear Crawls W/Pads X 20M
Ring Rows X 10
Battling Ropes X50 Small Waves

Performance

Skill
2 Rounds
1 KB SL RDL's From Plate X 8ea
Lower AB Reminder X:30s
1 KB Armbars X:30s ea
(Have a Clean Waiters Bow)

Metcon
A.
4 sets
ECC Rack Deadlifts (Less Weight) X 5
2 Sec Pause RDL MB Vert Throw X 2
SA DB Bench Press X 5ea
Repeat BW Jump Squats X 4
(1 set of MAX Perfect Push Ups after)

Metcon
B.
10 Minute AMRAP
Assault Bike X 20 Calories
Bear Crawl W/Pad on Back X 20 Metres
MB Slam to Pull Up X 10

Fitness

Metcon
A.
2 Rounds
Active to Passive Hang X 15
Heavy DB Glute Bridge X 15
Slider Plank Variation X 30 sec
Force Abosorption Practice X 5

Metcon
B. 5 sets
DB Goblet Squat X 5
Weighted Chin Up Hold X Max
Power Plank 2X:15s
Weighted Active Hang X Max

Metcon
C. 12 minutes
Ring Hamstring Curls X 10
LM Bentover Row X 10
Three Way Plank X 3

Performance

Skill
2 Rounds
SA Var Active-Passive Hang X 15
Slider Plank Var X:30 sec
Skipping/Sprint Practice X:30s
(Need 3 Strict Pull Ups)

Metcon
A.
3 Sets
15m Repeat Sprints X 4 (1:3)
Broad Jump X 2
Strict Pull Ups W/Walking X Max

Metcon
B.
4 Sets
Hand Over hand Sled Pull XAHAP
DB HEX Hold XMAX immediately after sled pull

Fitness

Metcon
A. 15 Min
2KB Split Squats W/Pause X 8ea
2 DB Farmer Carry X 80 Metres
1/2 Kneel Band Chops X 8ea
Active to Passive Hang X 10

Metcon
B.
15 Min Circuit:
Skipping X 100
Plank Punchouts X 10
Running X 100M
Side Plank W/Row X 10ea

Performance

Skill
2 Rounds
Lat Openers X5ea
Crab With Hip Thrusts X 10
Weighted Step Downs X 10ea
(Need OH Position for Yoke Carry)

Metcon
A.
4 Sets
Pistol Squats X 8ea
OH Yoke Carry X 40M
Ankle Mobility Drill

Metcon
B. 4 Rounds
Max Double Unders
60 sec work
30 sec rest
8 Rounds
15 sec sled push
15 sec walk/rest

All Levels

Metcon
So, 23.10.:

5 rounds for time of:
500 Row
30 Box Jumps
30 WBS 10/6kg

Time Cap: 30:00min

All Levels

Metcon
Teams of 2:

500 Burpees

Only one partner working, switch whenever needed. Time Cap: 30:00 min

Fitness

Metcon
A. 2 Sets of:

ME Farmers Walk, turn every 10m.

Take a weight that allows you to turn at least 4, at maximum 10 times.

Metcon
B. 2 Sets of:

20m Sled Drag + 20m Prowler Sprint (AFAP)

3-5min Rest

Metcon
C. For time:

500m Row

Performance

Metcon
A. 1 Set of:

A1. ME Strict TTB
A2. ME Strict HSPU
A3. ME Strict Supinated Pull-Ups

Metcon
B. 1 Set of:

A1. ME Kipping TTB
A2. ME Push-Ups
A3. ME Kipping Pull-Ups

Metcon
C. Tabata:

1. 8x20s ON/10s OFF Side Plank L
2. 8x20s ON/10s OFF Side Plank R
3. 8x20s ON/10s OFF Plank Hold

Metcon
D. 6 Sets of:

20m Banded Sprints

2min Rest

Fitness

Metcon
A. 3 Sets of:

20m Hand-over-Hand Sled Pull

Metcon
B. 3 Sets of:

20m Yoke Carry

Metcon
C. For time:

100 KBS or 100 KB Snatches (total) 24/16kg

Time cap: 5:00min

Performance

Metcon
A. 3 Sets of:

20m Yoke Carry

Metcon
B. 3 Sets of:

20m Hand-over-Hand Sled Pull

Metcon
C. „Randy“, for time:

75 Power Snatches 35/20kg

Time Cap: 10:00min