Blog

Fitness

Metcon
A. TAO, EMOM 10:

Even: 3-5 (Weighted) Pull-Ups
Odd: 3-5 (Weighted) Ring Dips

Metcon
B. 2 Sets of:

20m OH Yoke Carry

Metcon
C. TYQ, 1 Set of:

ME SB Dimmel Deadlifts(20+) + Harnessed Bear Crawl + 10m Sprint Start

Metcon
D. Finisher, for time:

400m Run + 50 Burpees

Time Cap: 7:00min

Fitness

Metcon
A. 2 Sets of TAO into TYQ:

5 Side Delt Raises + 5 Rear Delt Raises + ME Front Delt Raises

Metcon
B. Skill: Butterfly Pul-Up


Metcon
C. SB „Fran“, for time:

21-15-9

SB Thrusters 30/20kg
Pull-Ups

Performance

Metcon
15 Sets of:

1 Power Snatch + 5 OHS

Fitness

Metcon
A. TAO, EMOM 10:

Even: 3-5 Stone Lifts
Odd: 5 BB Roll Outs


Metcon
B. 2 Sets of:

40m Farmers Carry

Metcon
C. TYQ, 1 Set of:

ME SB Squats(20+) + Reverse Sled Drag + 3 Broad Jumps for distance

Metcon
D. Finisher:

200m SB Carry

Shoot for 66% BW or more.

Performance

Metcon
AMRAP 20:

25 Pull-Ups
50 Push-Ups
75 Air Squats

or

AMRAP 20:

23 HSPU
50 Alternating Pistols(total)
75 Pull-Ups

Fitness

Metcon
AMRAP 30:

200m Run backwards
20m Broad Jumps
20m Bear Crawl
200m Run(normal)
20m SB BW Carry
20m Floating KBS 24/16kg

Fitness

Metcon
Sled Day. Burn the questions.

Fitness

Metcon
For time:

27-21-15-9

Thrusters 40/30kg
Bar-facing Burpees

Time Cap: 20:00min

Gymnastics

Metcon
A. Find your 1RM Weighted Ring Dip

B. Find your 1RM Weighted Pull-Up

C. 1 Set of ME Strict TTB

D. 1 Set of ME Ring Dips

E. 1 Set of ME Strict Pull-Ups

F. AMRAP 7:

7 Box Jumps
7 Burpees
7 Air Squats

Fitness

Metcon
A. Test:

20m HOH Rope Pull(indoor)

Shoot for 66% of your BW or more.

Metcon
B. Test:

20m Yoke Carry

Shoot for triple BW or more.

Metcon
C. 1 Set of:

20/15 cal. AB + 3 Broad Jumps for distance

Performance

Metcon
„Kelly", 5 Rounds for time of:

400m Run
30 Box Jumps
30 WBS 9/6kg

Fitness

Metcon
A. Test:

3RM Weighted Pull-Up

If you don't have Pull-Ups yet, go for 3x3 Inverted Rows.

Metcon
B. Test:

100m SB Carry

Shoot for a BW SB or more.

Metcon
C. Test:

500m Row

Fitness

Metcon
A. Test:

5RM Weighted Push-Up

If you don't have Push-Ups yet, go for 5x5 of your Push-Up scaling.

Metcon
B. Test:

40m Farmers Carry

Shoot for double BW or more. Either turn at 20m with the weight or put it down, turn yourself and immediately pick it up again to finish the last 20m.


Metcon
C. AMRAP 7:

20m SB Walking Lunges
10 SB Presses
20m SB Carry

SB Weight should make Lunges and Presses hard, the Carry is more like an active rest.

Performance

Metcon
„Figth gone bad", 3 Rounds of:

1:00min WBS 9/6kg
1:00min SDHP
1:00min Box Jump
1:00min Push Press
1:00min Row for cal.

Scpre is total # of reps+calories.

Fitness

Metcon
A. Find your technical max of:

TGU

Metcon
B. Teams of 2, AMRAP 20:

A Row 12 cal.
B 9 KB (Squat) Clean 2x24/16kg
B Row 12 cal.
A 9 KB (Squat) Clean 2x24/16kg

Performance

Metcon
AMRAP 20:

10 L-Sit Pull-Ups
20 Air Squats