Blog

Fitness

Metcon
A. 7 Rounds of:

5 Power WBS
5 Broad Jumps for distance
:20s Rest

No rest btw exercises. Try to throw as high as possible, try to jump as far as possible.

Metcon
B. 2 Rounds for time of:

20m The Crab L
20m The Crab R
20m The Rabbit FWD
20m The Rabbit BWD
20m The Panther FWD
20m The Panther BWD

Metcon
Finisher:

Find your max weight for a 40m Farmers Carry

Performance

Metcon
A. 7 Rounds of:

5 Power WBS
5 Broad Jumps for distance
:20s Rest

No rest btw exercises. Try to throw as high as possible, try to jump as far as possible.

Metcon
B. 1 Round for time of:

20m The Crab with Push-Ups L
20m The Crab with Push-Ups R
20m The Rabbit FWD
20m The Rabbit BWD
20m The Panther FWD
20m The Panther BWD
20m The Cricket FWD
20m The Cricket BWD

Metcon
Finisher:

Find your max weight for a 20m Yoke Carry

Fitness

Metcon
A. EMOM 10(5 Sets):

Even: 6-8 Heavy Lat Pull-Downs
Odd: 5 Anderson Yoke Squats

Metcon
B. 2 Sets of:

ME SB Bench Press(+/- 20 Reps) + HOH Sled Rope Pull

Metcon
C. Finisher, „Sally up/down":

SB Squats

Performance

Metcon
A. EMOM 10(5 Sets):

Even: 6-8/6-8 Heavy DB Rows
Odd: 5 Sumo Deadlift of Blocks

Metcon
B. 2 Sets of:

ME SB Bench Press(+/- 20 Reps) + HOH Sled Rope Pull

Metcon
C. Finisher, „Sally up/down":

SB Squats

Fitness

Metcon
10 Rounds for time of:

100/70m Row
10 Ring Push-Ups
10 Pull-Ups

Fitness

Metcon
Teams of 2(A+B), alternating tasks:

A 6 SB Cleans
B 6 Burpee DB Step-Overs 2x20/10kg
A 12 TTB
B
A
B
.
.
.

00:00-03:00 Work
03:00-04:00 Rest
04:00-10:00 Work
10:00-12:00 Rest
12:00-21:00 Work
21:00-24:00 Rest
24:00-36:00 Work

Fitness

Strength
A. 10 rounds of:
5 Power Wall Balls
5 Ab Rollouts
No rest between rounds. Take your time on the rollouts and hit the ceiling on the power wall balls.

B. "OG muscle failure Fran"
3 rounds for time
ME Thruster
ME Pull Ups

Choose a weight and do max reps. No resting on your shoulders or at the bottom. Simple.
On to the pull up bar and do max reps pull ups. Simple.
Do that for 3 rounds. Simp...?

If you are doing more than 30 reps in the first round - use a proper weight!

C. Biceps Curls
Find your 5 rep max
DB - thumbs out
BB - supinated grip
SZ - supinated grip

Fitness

Strength
7 rounds:

5 high box jumps
no rest
5 SB Tosses
Rest 20s

1 set:
ME SB Front Squats
Max distance Farmer Carry
ME Harnessed Bear Crawl

EMOM for 5:00:
5 Pull Ups
5/5 Kroc Rows

Performance

Strength
7 rounds:

5 high box jumps
no rest
5 Muscle Snatches
Rest 20s

1 set:
ME SB Front Squats
Max distance Yoke Carry
ME Harnessed Bear Crawl

EMOM for 5:00:
5 weighted Pull Ups
5/5 Kroc Rows

Fitness

Strength
7 rounds of:
Anderson Squat x5
Max. Distance Broad Jump x5
Rest 20s after each round

2 sets of:
Press x ME
Rope Pull x ME

EMOM for 5:00:
Barbell Row x 5
Lat Pulldown x5

Performance

Strength
7 rounds of:
Anderson Squat x5
Max. Distance Broad Jump x5
Rest 20s after each round

1 set of:
Bench Press x 6-6-6-6-6
Rope Pull x ME
No rest between exercises

EMOM for 5:00:
Barbell Row x 5
Ab Rollouts x5

Fitness

Strength
7min EMOM
5 Sumo deadlifts off the blocks
5 wide grip pull ups strict and weighted if needed

Rest 5-10min then go

1 set
ME Sandbag squats
Directly to sled drags until you quit

5min EMOM
5 Triceps Extensions
5 Side Delt Raises

Performance

Strength
7min EMOM
5 Sumo deadlifts off the blocks
5 wide grip pull ups strict and weighted if needed

Rest 5-10min then go

1 set
ME Sandbag squats
Directly to sled drags until you quit

5min EMOM
5 Triceps Extensions
5 Side Delt Raises

Fitness

Strength
EMOM for 7:00:

5 SB Cleans - AHAP/AFAP
5 (weighted) Dips - AHAP

1 round:
Dimmel DL x 60s
ME Harnessed Bear Crawl

No rest between exercises

EMOM for 5:00
Rear Delt Raises x5 - AHAP
Preacher Curls x5 AHAP

400m SB Carry
200m Sled Sprint

Performance

Strength
EMOM for 7:00:

5 Power Cleans - AHAP/AFAP
5 weighted Dips - AHAP

1 round - muscle failure
DL x 60s
ME Push Up
200m Prowler Sprint
No rest between exercises

EMOM for 5:00
Rear Delt Raises x5 - AHAP
Preacher Curls x5 AHAP

1 round - muscle failure
400m SB Carry
400M Sprint
No rest between exercises

Fitness

Metcon
For time:

1 Mile Run
300 Burpees
1 Mile Run