7/29/21 Metcon Metcon 10 Minutes any machine into… 5 Rounds 20 Barbell Strict Press 45/35 20 Lunges 20 AbMat Sit-ups into… 10 Minutes any machine
7/28/21 Metcon Metcon (Time) For Time: 75 T2B Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14: 10 Lateral Barbell Burpees, 1 Round of "Macho Man" 10 Lateral Barbell Burpees, 2 Round of "Macho Man" 10 Lateral Barbell Burpees, 3 Round of "Macho Man" 10 Lateral Barbell Burpees, 4 Round of "Macho Man" …..continue adding …
7/27/21 Gymnastics Metcon (2 Rounds for reps) On the 2:00 x 3 Sets: Max Strict HSPU Directly into….. On the 2:00 x 3 Sets: Max Ring Push-ups Metcon Metcon (Time) 3 Rounds 30/24 Cal Row 200m Run 30/24 Cal Bike 200m Run
7/26/21 Weightlifting Super Set – Complete your back sqaut and go directly into the Front Squat. Take 2 minutes rest between sets. Back Squat (6-5-4) Set 1&2 70% Set 3 75% Based off of 5 RM Front Squat (3×5 Climbing) Set 1 65% Set 2 70% Set 3 75% Metcon Snake Bite (Time) 21-15-9: Squat …
7/24/21 Metcon Metcon (Time) Partner For Time: 30 Squat Cleans, 200 Meter Run 24 Squat Cleans, 200 Meter Run 18 Squat Cleans, 200 Meter Run 12 Squat Cleans, 200 Meter Run 12 Push Jerks, 200 Meter Run 18 Push Jerks, 200 Meter Run 24 Push Jerks, 200 Meter Run 30 Push Jerks, 200 Meter Run …
7/23/21 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 30 Single DB Alternating Power Snatches (50 / 35 lb) 30/24 Cal Bike 30 T2B 30 Single DB Box Step-ups (24"/20") Gymnastics Metcon Gymnastics Practice Not for Time 30-25-20-15-10: Heavy Russian Kettlebell Swings *After Each Set: 4-8 Mat length Handstand Walk
7/22/21 Metcon Metcon (Time) For Quality: 5-4-3-2-1 Minutes on Cardio Machine …After Each Round 20 Hollow Rocks 20 Empty Barbell GM 20 Empty Barbell Strict Press 20 Banded Tricep Pull Downs
7/21/21 Metcon Metcon (3 Rounds for reps) AMRAP 5: Buy-In: 400 Meter Run Max Rounds With Time Remaining: 12 Front Squats (115 / 85 lb) 6 Burpee Box Jumps (24"/20") Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Max Rounds With Time Remaining: 9 Front Squats (135 / 95 lb) 6 Burpee Box Jumps …
7/20/21 Metcon Metcon (Time) For Time: 3 Rounds: 15 Deadlifts 10 Push Press 5 Bar Muscle-ups Directly Into… 1,500 Meter Row Directly Into… 3 Rounds: 15 Deadlifts 10 Push Press 5 Bar Muscle-ups Barbell: ADV RX 155/105 & RX 135 / 95 lb
7/19/21 Weightlifting Complete the back squats, quickly change out weights (if needed), and then complete the front squats. There is little to no rest between the front squats and back squats for 1-3 Minutes before completing the next super set. – Pause 3s in the bottom of each back squat. – All percentages based on …
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