1/18/21 Weightlifting Stamina Squating (On the Minute x 14 (7 rounds)) Min 1 – 2 Front Squats Min 2 – 4 Back Squats Single barbell loaded throughout at 75-77% 1RM Front Squat Metcon Goku Ultra Instinct (Time) For Time: 40 Bar Facing Burpees 20 Clean & Jerks ADV RX 225/155 RX 185/125 Fitness 135/95 ***Complete …
1/16/21 Happy 50th Birthday Eric O!
1/15/21 Metcon Metcon (Time) On the 0:00… 5 Rounds For Time: 20/15 Cal Row 10 Thrusters ADV RX 135/95 RX 115/85 *12 min Time Cap Metcon (Weight) On the 15:00….. Build to a Heavy Complex 3 Front Squats 1 Jerk *5 min Time Cap *From the Ground *1st rep can be a squat clean
1/14/21 Metcon (Time) 1 Mile Run or 2k Row 200m Farmers Carry (24/16kg) 200m Slamball Carry (60/40)
1/13/21 Metcon WOD 1 Metcon (Time) ADVRX On the 5:00 x 4 Rounds: 7 Devils Presses 30 Alt. Pistols 15/12 Cal Bike DB 70/50lbs RX On the 5:00 x 4 Rounds: 20 Alt. DB Snatch 40 Air Squats 20/15 Cal Row DB 50/35lbs. Score is slowest round Metcon WOD 2 Choose one or the other …
1/12/21 Strength Conditioning Metcon (Time) 10 Rounds 3 Ring MU 6 Strict HSPU 12:00 Time Cap
1/11/21 MoFlow this Friday 8:30am Women’s group Monday 7:30pm Weightlifting Stamina Squating (On the Minute x 16 (8 rounds)) Min 1 – 1 Front Squat Min 2 – 2 Back Squats 85-87% 1 RM Front Squat Metcon Full Circle Individual (Time) For Time: 1500m Row 100 DU 50 Cal Bike 100 DU 1500m Row Goal …
1/9/21 Metcon Metcon (AMRAP – Rounds and Reps) ADV RX AMRAP x 20: 1 Deadlift (315/215) 10 T2B 15 Bar Facing Burpees RX 275/185 Extra Gymnastics Work Metcon (Weight) On the 1:30, as far as possible 3 Bar MU 3 Power Snatch Women start at 85#, increase 5# per round Men start at 115#, increase …
18/21 Metcon Metcon (Time) 5 Rounds 21/15 Cal Row 15 Box Jump Overs (24/20") 7-6-5-4-3 Squat Cleans ADV RX R1: 155/105 R2: 185/135 R3: 205/145 R4: 245/165 R5: 275/185 RX 155/105 every Round Gymnastics Metcon (Weight) 2nd WOD Option ONE Alternating OTM x 10 (5 Rounds) Minute 1 – 8 Mat HSW Minute 2 – …
1/7/21 Metcon Metcon AMRAP x 20 25m Single KB Farmers Carry Each Arm 25m Single KB OH Carry Each Arm 2:00 on Any Machine Strength Metcon Spend at least 1 minute in each position: Puppy Pose Shoulder to Floor Wrist Stretch Couch Stretch Pigeon Stretch Butterfly Stretch Pike Stretch Straddle Stretch Frog
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