Blog

Fitness

Metcon
A. Find your 1RM:

Log Clean&Press

Metcon
B. 3 Sets of:

:30s Noes & Toes HS Hold
:30s Rest
:30s Active Hang
:30s Rest

Metcon
C. Teams of 2, 2 Rounds for time of:

A 20 KB Dimmel Deadlift + 20m KB Farmers Carry 2x24/16kg
B 20 KB Dimmel Deadlift + 20m KB Farmers Carry 2x24/16kg
A 20m Partner Carry
B 20m Partner Carry
A 20 Double KB Front Squat + 20m KB Front Rack Carry 2x24/16kg
B 20 Double KB Front Squat + 20m KB Front Rack Carry 2x24/16kg

Gymnastics

Metcon
A. Find your 1RM Weighted Ring Dip

B. Find your 1RM Weighted Pull-Up

C. 1 Set of ME Strict TTB(10+)

D. 1 Set of ME Ring Dips(10+)

E. 1 Set of ME Strict Pull-Ups(10+)

F. AMRAP 7:

7 Box Jumps
7 Burpees
7 Air Squats

Fitness

Metcon
A. Bear Complex, 5 Rounds of 7 unbroken sets of:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat(or Front Squat if you are using Dumbells)
1 Push Press

Rest as needed between rounds.

Metcon
B. Accumulate:

120s L-Sit or 240s Knee Raise Hold

Performance

Metcon
A. „Grace“, for time:

30 GTO 60/40kg

Metcon
B. For time:

30 Muscle-Ups

Fitness

Metcon
A. TYQ into TAO, 2 Sets of:

ME Wide Grip Pronated BB Rows(20+) + 5 Supinated BB Rows

Metcon
B. Find your max weight for:

20m Yoke Carry

Metcon
C. Teams of 2, for time:

60 SB over Yoke

Fitness

Metcon
A. EMOM 8(4 Sets):

Even: 5 Side Delt Raises + 5 Rare Delt Raises
Odd: 5 Hurdle Jumps + 10m Sprint

Metcon
B. Find your max weight for:

40m Farmers Carry

Metcon
C. Teams of 2, 20x20m(10x each) as a relay of:

BW SB Carry

Performance

Metcon
For time:

1 Mile AB
35 Box Jumps
35 GHD Sit-Ups(or Anchored Sit-Ups)
3 Rope Climbs
35 Slam Balls
35m DB Walking Lunges 2x20/10kg
35 DB Hang Squat Clean 2x20/10kg
35 Ring Dips

Fitness

Metcon
A. Skill: Kipping Pull-Up


Metcon
B. 3 Sets of:

ME DB Thrusters(20+) + ME Kipping Pull-Ups
1:1 Work/Rest Ratio

Performance

Metcon
„Fran“, for time:

21-15-9

Thrusters 40/30kg
Pull-Ups

Fitness

Metcon
Teams of 2, 10 Rounds for time of:

20 Partner WBS 9/6kg*
20 Partner Push-Ups**

*Partners standing side to side facing the wall. One has the med ball. Team performs synchronized Squats and throwing the ball via the wall to there partner.
**Both Partner go into a Push-Up Top Position, one does a push-up while the other holds the top, then vice versa. Till 20 in total(10 each) are completed.

Fitness

Metcon
„Brenton", 5 Rounds for time of:

30m Bear Crawl
30m Borad Jumps

Do 3 Burpees after every 5 Broad Jumps.

Fitness

Metcon
A. Find your technical max for the following complex:

3 OA DB Snatch + 3 OA DB Press + 3 OA DB OHS

Metcon
B. AMRAP 15:

12 DB Box Step Overs 2x20/10kg
12 DB Alternating Tripod Rows 2x20/10kg(total)
12 DB Push Presses 2x20/10kg

Fitness

Metcon
A. Find your 1RM SB Clean


Metcon
B. TAO, every :45s for 3 Sets:

5 Side Delt Raises + 5 Rare Delt Raises

Metcon
C. TAO, every :90s for 3 Sets:

5 Supinated BB Rows + 5 BB Roll-Outs

Metcon
D. TYQ, 2 Sets of:

ME DB Front Delt Raises(20+) + ME SB Incline Bench Press(20+)

Metcon
E. TYQ, 1 Set of:

ME SB Walking Lunges

33% BW SB is recommended.

Metcon
F. 10 Sets of:

20m SB Carry

Use a BW+ SB.

Performance

Metcon
For time:

21-18-15-12-9-6-3

Front Squats 80/55kg
(GHD) Sit-Ups

Gymnastics

Metcon
Press Handstand

A. Wrist Mobility/Strength

Metcon
B. Body Line Drills


Metcon
C. Straddle/Pike Press Headstands


Metcon
D. Press Handstand Progressions


Metcon
E. 3 Sets of:

15-20 Pike Pulses

Fitness

Metcon
A. Skill: Double Unders


Metcon
B. 5 Rounds for time of:

2 Wall Walks
6 L-Sit Pull-Ups
12 Alternating Pistols(total)
24 DUs