Tuesday, 19 Feb 2019

METCON FIT

METCON

  • For Time:
    – 500 m Row
    – 400 m run
    – 30 Pull Ups
    – 200 m run
    – 10 Burpees

RX

SWOD

  • Snatch 9 sets of 1 (Start at 65% and ove up.)
  • Snatch Balance 5 x 5

METCON

  • 4 x 400m Air Assault Bike – Record score for each round

(2mins rest between rounds)

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Monday, 18 Feb 2019

EARLY RISER

METCON

  • 14 mins AMRAP:
    – 10 HSPU
    – 20 Air Squats
    – 30 Double Unders

METCON FIT

METCON

  • In 20 mins:
    – 30 Burpees
    – 20 wallballs
    – 25 Burpees
    – 20 Wallballs
    – 20 Burpees
    – 20 Wallballs
    – 15 Burpees
    – max Wallballs

RX

METCON

  • 3 Rounds:
    – 10 Power Clean (50/35)
    – 12 Front Rack Walking Lunges
    – 14 Chest to bar pullups
    (Timecap 20mins)

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Firiday, 15 Feb 2019

EARLY RISER

METCON

  • For Time
  • 10-20-30
    – Db Hang Clean n Jerk
    – Box Jump Overs
    – EMOM 3 Ring Dips

MECON FIT

METCON

  • 3 RFT:
    – 400 m run
    – 30 Kbs 16/12
    – 20 Kb Step Ups

RX

METCON

  • 3Rounds:
    – 20 Unbroken
    – Wallballs 15
    – DB STO (22.5/15)
    – 400m Run
    (Timecap 15mins)

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Wednesday, 13 Feb 2019

EARLY RISER

METCON

  • 6 RFT:
    – 200 m run
    – 12 Power Snatches/KBS
    – 3 Bar Muscle Ups

METCON FIT

METCON

  • Team of 2
  • 20 mins AMRAP:
  • 50-40-30-20-10-20-30-40-50
    – Abmat SitUps
    – Double Unders
    – E2MOM
    – Sync 3 Devil Press 15/10

RX

METCON

  • 15min AMRAP
    – 7 Thrusters (40/30)
    – 7 Toes to Bar
    – 14 Sit Ups

 

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Tuesday, 12 Feb 2019

METCON FIT

METCON

  • Tabata:
    – 1: Goblet Squats 16/12
    – 2: Renegade Rows (no weight)
    – Complete: 75 Goblet Squats and 100 Renegade Rows
    – Note: If the complete one movement before the other than they can just do the movement that hasn’t been completed

RX

SWOD

  • Snatch 9 sets of 1 (Start at 65% and move up.)
  • Snatch Pull Unders 3 x 3
  • OHS 3 x 3

METCON

  • 4 x 400m Row – Record score for each round

(2mins rest between rounds)

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Monday, 11 Feb 2019

EARLY RISER

METCON

  • 15 mins AMRAP:
    – 10 Chest to Bar Pullups
    – 50 Double Unders

METCON FIT

METCON

  • 5 RFT:
    – 21 HR Push Ups
    – 15 Wallballs
    – 9 Toes to bar

RX

METCON

  • 2 Rounds:
    – 10 Backsquats from Rack (70/50)
    – 20 Kbs (24/16)
    – 400m Run
  • 2 Rounds:
    – 10 Front Squats from Rack (50/35)
    – 10 HSPU
    (Timecap 20mins)

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Friday, 01 Feb 2019

EARLY RISER

METCON

  • For Time:
    ‘Filthy Fifty”

METCON FIT

METCON

  • For time:
    “Dirty Thirty”

RX

METCON

  • “Fran”
    –  21-15-9
    – Thrusters (45/35)
    – Pull Ups

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Wednesday, 30 Jan 2019

EARLY RISER

METCON

  • In 14 mins:
    – 10 rounds of macho man 50/35
    Then remaining time:
    – AMRAP Clean n Jerk

METCON FIT

METCON

  • Team of 2:
  • For time:
    – 2K Row
    – 50 TTB
    – 2k relay run
    – 100 Abmat Situps
    – 200 Double Unders

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Tuesday, 29 Jan 2019

METCON FIT

METCON

  • Every 4 mins x 5
    – 30 Wallballs
    – 20 Db Hang Clean n Jerk
    – 10 Burpees To Bar

RX

SWOD

  • Snatch 9 x 1 (Start at 65% & move up)
  • OHS Establish 1 RM for the day in 15 minutes

METCON

  • EMOM 14: Odd 5 Front Squats (70/50)
    – 10 Push Ups
    – Even 9 Burpee Over Bar

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