Strength: Hang Power Clean: Build to Heavy Set of 3 10 Mins Metcon: “Hangman Jury” 3 Rounds: 30 Hang Power Cleans (115/80) 30 Wall Balls (20/14) 30/21 Calorie Row SC: (95/65), (14/10) Fit: (75/55), (10/Air squats) Extra Work: Squat Snatch On the Minute x 12 (3 Rounds) Minute 1 – 3 Reps @ […]
9AM Partner WOD: 18 Rounds: 24 Pushups 8 Deadlifts (215/135) Split Reps evenly SC: (165/115) Fit: (135/95), Knee Push-ups
MetCon: “Tine” 3 Rounds: 500 Meter Row 12 Deadlifts (245/165) 15 Box Jumps (30/24) SC: (185/135), (24/20) Fit: (155/105), 20’ or step-ups Extra Work: Front Squat 6 Sets of 2: Sets 1 & 2 – 75% Sets 3 & 4 – 80% Sets 5& 6 – 85% Rest 2:00 between each set of squats
MetCon: “Team Nate” AMRAP 20: 2 Ring Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) Scaled 4 Strict Pull-ups 8 Push-ups 12 Kettlebell Swings (53/35) Fit: banded strict pull-ups or ring rows, Knee Push-ups, (35/26) Athletes will complete a full round before switching Working together to tackle a team version of
Strength: Push Press 5-4-3-2-1 Metcon: “Pushed Around” Every 3:00 x 4 Rounds 15/12 Calorie Row 10 Barbell Facing Burpees Max Push Press (115/80) No rest between rounds SC: (95/65) Fit: (75/55)
Wednesday 10/11/17 Read More »
Metcon: “Undertow” 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80) SC: 60 Singles, (95/65) Fit: 30 Singles, (65/45) Extra Work: Midline For Quality: 21-18-15-12-9 Weighted Abmat Sit-Ups (25/15) Weighted Hip Extensions (25/15)
Metcon: “Eighteen Wheeler” AMRAP 18: 12 Calorie Assault Bike 15 Wall Balls (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar SC: Row, (14/10), (35/25), Knee to Chest Fit: Row, (10 or Air squat), (25/15), Knee up Extra Work: This is opportunity for you to get skill, midline or strength in. You can do it
Strength: Power Clean – Build to Heavy Single 15 Mins MetCon; “Pull Over” For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 21 Lateral Barbell Burpees SC: (115/80) Fit: (95/65)
MetCon: “Playground” 1 Mile Run 21 Kettlebell Swings (70/53) 21 Goblet Squats (70/53) 800 Meter Run 15Kettlebell Swings (70/53) 15 Goblet Squats (70/53) 400 Meter Run 9 Kettlebell Swings (70/53) 9 Goblet Squats (70/53) SC: (53/35) Fit: 1000M Run, 600MRun, 200MRun, (35/26) If unable to run, substitute an equal distance on the rower.
Strength: Pausing Front Squat – Build to Heavy Single Front Squat – Build to Heavy Single 15 mins Metcon: “Doubled Over” AMRAP 8: 15 Abmat Sit-Ups 30 Double Unders SC: 60 Singles Fit: 30 Singles
