Blog

Fitness

Metcon
A. Skill: Headstand


Metcon
B. 7 Rounds for time of:

7/7 DB Hang Muscle Snatches 20/10kg
14 Air Squats

Performance

Metcon
3 Rounds for time of:

500m Row
21 Hang Power Snatches 30/20kg

Fitness

Metcon
A. 2 Sets of:

20 Dimmel Deadlifts + Shuttle Sprint (5-5/10-10/15-15m)

Metcon
B. AMRAP 15:

3 SB Cleans
3 Pull-Ups
6
6
9
9
.
.

Fitness

Metcon
A. EMOM 10(5 Sets):

Even: 5 Side Delt Raises + 5 Supinated Barbell Rows
Odd: 5 Power WBS + High Box Jumps

Metcon
B. 3 Rounds for time of:

20m SB Front Rack Walking Lunges
20m Broad Jumps
x # of SB Thrusters

x = # of Broad Jumps

Performance

Metcon
For time:

21-15-9

OHS 40/30kg
HSPU

Fitness

Metcon
A. 2 Sets of:

Reverse Sled Drag + Harnessed Bear Crawl

Metcon
B. For time:

100 SB Bench Presses

30 Hammer Curls(total) every time you stop bench pressing. Recommended weight for bench press is half BW. Recommended weight for the dumbbells is 2x10/5kg.

Performance

Metcon
„Cindy", AMRAP 20:

5 Pull-Ups
10 Push-Ups
15 Air Squats

Fitness

Metcon
For time:

20m HSW
200m Run
20 Strict Pull-Ups
20m HSW
200m Run
15 Strict Pull-Ups
20m HSW
200m Run
10 Strict Pull-Ups

Fitness

Metcon
Teams of 2, AMRAP 20:

A 20 DB Bench Press
B 20 Double Unders
A 20 SB Squats
B 20 DB Bench Press
A 20 Double Unders
B 20 SB Squats
.
.
.

Fitness

Metcon
A. 2 Sets of:

250/150m Row AFAP + Harnessed Bear Crawl

Metcon
B. For time:

10-9-8-7-6-5-4-3-2-1

Strict HSPU
L-Sit Pull-Ups

Fitness

Metcon
A. 2 Sets of:

15/10cal Assault Bike AFAP + Reverse Sled Drag

Metcon
B. 3 Rounds for time of:

15 WBS 9/6kg
10 Burpee Box Jump
5 SB GTO with 50% BW

Performance

Metcon
For time:

800m Run
9 Cleans 70/50kg
600m Run
15 Cleans 50/35kg
400m Run
21 Cleans 35/20kg

Fitness

Metcon
For time:

30 SB Thrusters
20m Bear Crawl
30 KBS 24/16kg
20m Walking Lunges
20 SB Thrusters
20m Bear Crawl
20 KBS 24/16kg
20m Walking Lunges
10 SB Thrusters
20m Bear Crawl
10 KBS 24/16kg
20m Walking Lunges

Fitness

Metcon
A. 2 Sets of:

5/5 DB Rows + HOH Rope Pull

Metcon
B. For time:

27-21-15-9-6

SB Front Squats
Lateral Burpees over SB

Performance

Metcon
For time:

30-25-20-15-10-5

Burpees
L-Sit Pull-Ups