Blog

Fitness

Metcon
A. Skill/Strength:

Strict Muscle-Up Practice

Metcon
B. For time:

400m Walking Lunges

Fitness

Metcon
A. 7 Sets of:

5 Anderson Yoke Squats + 5 Broad Jumps for distance
:20s Rest(walk back to the Yoke)

Metcon
B. 1 Set of:

ME Incline DB Bench Press(20+) + HOH Sled Pull

Metcon
C. 1 Set of:

ME DB Bench Press(20+) + HOH Sled Pull

Metcon
D. 1 Set of:

ME Decline DB Bench Press(20+) + HOH Sled Pull

Metcon
E. Finisher:

200m SB Carry + 400m Run for time

Fitness

Metcon
Teams of 2, for time:

Strict HSPU while Partner holds Noes&Toes HS Hold, switch whenever needed

-then, no rest-

Inverted Rows while Partner holds FLR, switch whenever needed

-then, no rest-

TTB while Partner hangs from bar, switch whenever needed

-then, no rest-

KB Goblet Squats 24/16kg while Partner holds Squat Bottom(with tension), switch whenever needed

Fitness

Metcon
3 Rounds for time of:

400m Row
40 Burpee Box Jumps
400m Run
40 Alternating DB Snatches 20/10kg

Fitness

Metcon
A. 5 Sets of:

3 Power Cleans

Metcon
B. Split into 3 Groups, set up Farmers Handles, Yoke and a Sled. One Person after each other performs:

20m OH Yoke(/SB Carry) + 20m Prowler Push + 40m Farmers Carry.

Vary the order as you like.

Metcon
C. Death by(at every :30s):

Alternating Hammer Curls

Starting at 10 total, then 12, 14,…!

Fitness

Metcon
A. EMOM 10:

Even: 3-5 SB Toss
Odd: 5 Sumo Deadlifts off blocks

Metcon
B. Skill:

Kipping TTB

Metcon
C. For time:

30-20-10

TTB
DUs

Metcon
D. Finisher:

200m Sled Sprint(turn at 100m)

Fitness

Metcon
A. EMOM 5:

5 Supinated BB Rows + 5 BB Shrugs

Metcon
B. 2 Sets of:

ME WBS 9/6kg + Reverse Sled Drag


Metcon
C. 2 Sets of:

ME KBS(20+) + Harnessed Sled Pull

If 40kg KBS are easy for 20 reps, do Double KBS with an appropriate weight.


Metcon
D. Finisher:

100m SB Carry(goal is BW+)

Fitness

Metcon
A. Skill: Kipping Pull-Up


Metcon
B. „Tabata Something Else“

32 Intervals of :20s Work/:10s Rest

8x Pull-Ups
8x Push-Ups
8x Sit-Ups
8x Air Squats

Fitness

Metcon
A. 5 Sets of:

5 Power WBS + Cover 20m distance in as few Broad Jumps as possible
:20sec Rest(walking back to the wall)

Metcon
B. 1 Set of:

ME SB Presses(20+) + ME Push-Ups(20+) + HOH Rope Pull


Metcon
C. 1 Set of:

ME (Deficit) Stiff Leg Deadlift(20+) + ME BW SB Carry


Metcon
D. 3 Sets of(4:30min):

:45s 5 Hamstring Curls
:45s 5/5 Leg Extensions

Metcon
E. Finisher:

20/15cal AB for time

Fitness

Metcon
Teams of 3, AMRAP 25:

A 200m SB Carry 1/2 BW
B 20m Walking Lunges + 20m Bear Crawl
C 3 (Legless) Rope Climbs

Once everyone on the team finishes task its time to rotate.