Saturday, 21 Sep 2019

METCON FIT

METCON

  • 7 Rounds
  • 7 HSPU
  • 7 DB Thusters
  • 7 Knees to Elbow
  • 7 Kettlebell Deadlifts
  • 7 Burpees
  • 7 Kettlebel Swings
  • 7 Pull-Ups

(Time Cap: 40mins)

 

0 Read More

Thursday, 19 Sep 2019

METCON FIT

METCON

  • Part A

–  7 min Max Distance Row

–  Rets 2mins

  • Part B

– 7min AMRAP Front Squat

– 10 Burpee Over DB

– 5 DB Shoulder To Overhead

0 Read More

Wednesday, 18 Sept 2019

METCON FIT

METCON

  • 2 x 7 min AMRAP
  • 2, 4, 6 … Pull Ups
  • 5 Box Jump Over

Rest 3 Mins between rounds

 

CROSSFIT

METCON

  • 3 Rounds For Quality

– 10 Hollow Rocks

– 3 Supermans

– 3 Skin The Cats

– 10 Table Top Pulses

– 5 Russian Dips

– 10 Alternating Back

– Support Step Ups

 

0 Read More

Friday, 31 May 2019

EARLY RISER

METCON

“Helen”

  • 3 RFT:
    – 400 m run
    – 21 KBS 24/16
    – 12 Pull Ups
    – TC: Rx 12 mins, Sc: 16 mins

METCON FIT

METCON

  • For Time:
    – 100 Double Unders
    – 80 Lunges
    – 60 Abmat Sit Ups
    – 40 Pull Ups
    – 20 Devil presses 10/5

RX

METCON

“Mary”

  • 20min AMRAP
    – 5 HSPU
    – 10 Pistols
    – 15 Chest to Bar Pull Ups

0 Read More

Wednesday, 29 Mei 2019

EARLY RISER

METCON

  • 00:00 – 10:00
    – 800 m run
    – 50 Wallball
  • 10:01 – 15:00
    – 30 HSPU
    – 30 Pull Ups
  • 15:01 – 20:00
    – 30 Ground to OH
    – 100 Double Unders

METCON FIT

METCON

  • Team of 2:
  • 20 mins AMRAP:
    – 7 Ground to Overhead 20/15
    – 7 Burpees Over plate
    Partner Handstand hold or plank
    Burpees over plate, plate can be at any position but when jumping over, must not touch any part of the plate. 5 sync burpees if plate is touched during the movement

RX

SWOD

  • Alt A1 & A2 for 4 Rounds:
    – A1 – 5 Strict HSPU
    [Rest 30 secs]
    – A2 – Single Arm Dumbel Row 6 / Side @ AHAFA

METCON

  • 50-40-30-20-20
    – Double Unders
    – Sit Ups
    – [Timecap 10mins]

 

0 Read More

Tuesday, 28 May 2019

METCON FIT

METCON

  • For Time:
    – 10 double Unders
    – 10 wallballs
    – 10 SDHP 16/12
    – 50 double Unders
    – 20 wallballs
    – SDHP 16/12
    – 30 double Unders
    – 10 wallballs
    – 10 SDHP 16/12
    – 40 double Unders
    – 10 wallballs
    – 10 SDHP 16/12
    – 50 double Unders
    – 10 wallballs
    – 10 SDHP 16/12

RX

SWOD

  • Heavy Thrusters 4 sets of 8 @ AHAFA

METCON

  • Find the day’s 3 Rm Deadlift (Touch and Go) in 15mins

0 Read More

Monday, 27 May 2019

EARLY RISER

METCON

  • 4 RFT:
    – 15 Hang Sq Clean
    – 15 Ring Dips

RX

SWOD

  • Back Squat 5 @ 75%, 3 @ 80%, 2 @ 85%, 1+ @ 90%

METCON

  • 10min AMRAP
    – 5 Burpess
    – Pistols
    – 15 Kbs (24/16)

0 Read More

Friday, 24 May 2019

EARLY RISER

METCON

  • 2 mins AMRAP:
    – 10 Devil Presses 15/10
    – 35 Double Unders

METCON FIT

METCON

  • 14 mins AMRAP:
    – 10 Ground to OH 15/10
    – 10 Abmat Sit Ups
    – 20 Double Unders

RX

SWOD

  • 15-10-5
    – Thrusters (60/40)
    – Chest to bar Pullups
    – [Timecap 15mins]

METCON

  • Cycle through 15min of:
    – a.) 1min Plank
    – b.) 5 Wide grip pull up
    – c.) 30 second side plank
    – d.) 5 Ring dips
    – e.) 30 second side plank
    – f.) 5 toes to bar
    – g.) 10 V- ups

0 Read More

Start typing and press Enter to search