Blog

All Levels

Metcon
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
10 Dumbbell Thrusters
15 Push-Ups
20 Walking Lunges with Dumbbells

All Levels

Paused Front Squat

Strength
A. 5 Sets:

Front Squat x5 - 3s pause in the bottom
L-Sit x ME

Metcon
AMRAP 5:00:

50 DU's
5 Muscle Ups

All Levels

Strength
5 sets of:

SA DB Press x5
Double KB OH Hold
SA DB Row x 6-8


Single Arm Dumbell Press

Metcon
4 rounds in teams of 3:

A. AB 30s
B. Hang Power Clean
C. Rest

Score: Total AB cal.

All Levels

Strength
EMOM for 21:00:

1) Strict Pull Up x 6-8
2) Sandbag Squats x 8-10
3) Row 30s for cal

All Levels

Strength
A. 5 sets or 15:00:
Trap Bar Squats x 8-10
AB Rollouts x 10-12




Metcon
20:00 min AMRAP
Run 200m
SA Carry 40m
ME Hang

All Levels

Strength
A. 10min for quality

Sandbag Carry

Front foot elevated reverse lunges x10/side

Metcon
5min AMRAP:

Burpee Box Jumps

All Levels

Metcon
Kelly

5 Rounds for time of:
400m Run
30 Box jumps
30 WBS 10/6kg

All Levels

Metcon
100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

All Levels

Metcon
100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

All Levels

Gymnastics
A. 10:00min HS Strength

Strength
B. 3 Sets of:

B1. 8/8 SL RDLs
B2. 8/8 HK Landmine Presses

Metcon
C. For 5:00min, stay in any of those 4 positions, switch whenever needed(fast transitions):

Chin-over-Bar Hold
Power Plank
Push Up Bottom-Hold
HS hold(against wall)