Friday, 14 Dec 2018

EARLY RISER

METCON

  • 21-18-15-12-9
    –  Shoulder to OH
    – Burpee Box Jump Over

METCON FIT

METCON

  • 3 Rounds For Time:
    – 30 GTO 15/10
    – 30 Plate OH Lunges
    – 30 Burpees to Plate
    – 100 m Plate Run

RX

METCON

  • 4Rds:
    – 10 Front Squats (70/50)
    – 15 Burpee Over Bar
    – 20 Push Ups
    (Timecap 20mis)

0 Read More

Wednesday, 12 Dec 2018

EARLY RISER

METCON

  • 15 mins AMRAP:
    – 21 Plate Clusters
    – 21 Push ups
    – 21 Sit Ups

METCON FIT

METCON

  • Team of 2:
  • 7 mins AMRAP:
    – Max Reps double Db/Kb Thrusters 16/12
    – ( 1 Athlete at a time, 10 sync burpees each time Db/Kb Hits the floor)
    2 mins rest
    Then
  • 7 mins AMRAP
    – Ball Slams
    – (1 Athlete at a time, 10 sync burpees each time slam balls bounces of the floor >2)

RX

SWOD

  • 9 Sets of 1 x Snatch, 1 x Power Snatch (Start at 65%, move up if going well)

METCON

  • 12min AMRAP
    – 5 Hang Squat Snatch (45/30)
    – 12 Pistosl
    – 9 Push Ups

0 Read More

Tuesday, 11 Dec 2018

METCON FIT

METCON

  • For Time:
  • 25-20
    – Wallballs
  • 50-40
    – Du
    – 400 m run
  • 20-15-10
    – Wallballs
  • 40-30-20
    – Du
    – 300 m run
  • 15-10-5
    – Wallballs
  • 30-20-10
    – Du
    – 200 m run

RX

SWOD

  • Alt. A1/A2 for 4 Rounds:
    – A1) Deadlifts x 6 @75%+
    – A2) 9 Single Arm Standing DB Press @ AHAFA

METCON

  • EMOM 10: Odd – 16 Unbroken Wallballs
    – Even – 10 Burpees
    Rest 4mins
  • EMOM 10: Odd – 9 Cal Air Bike
    – Even – 14 Push Ups

0 Read More

Monday, 10 Dec 2018

EARLY RISER

METCON

  • For time:
    – 800 m run
    – 20 burpees
    – 20 wallballs
    – 20 box Jumps
    – 20 Goblet Sq
    – 800 m run

METCON FIT

METCON

  • 18 mins EMOM:
    – 1: 6 Burpee Box Jumps + 10 Goblet Squats
    – 2: 200 m run
    – 3: 50 Sec Plank

RX

SWOD

  •  1 Clean + 2 Jerks x 9 Sets
  • (Start at 65%, move up if going well)

 

0 Read More

Saturday, 8 Dec 2018

METCON FIT

METCON

  • 15 mins AMRAP:
    – 21 Russian KBS 32/24
    – 15 Burpees
    – 9 Abmat Situps
  • Buy Out:
    – 100 Double Unders

0 Read More

Friday, 07 Dec 2018

EARLY RISER

METCON

  • 14 mins AMRAP
    – 30 DU
    – 20 Air Squats
    – 10 HSPU

METCON FIT

METCON

  • 7 mins AMRAP:
    – Max reps Push Ups
    – (Each break, 5 ball slams)
    Then
    – 100 Db Hang Snatch 15/10
    – (Each Db drop perform 10 burpees)

RX

METCON

  • 5 Rds:
    – 400m Row
    – 30 Kbs (32kg/24kg)
    – 50 DU
    (Timecap 20mins)

0 Read More

Wednesday, 05 Dec 2018

EARLY RISER

METCON

  • EMOM 15
    1 . 10 Power Snatches/KBS
    2. 10 Thrusters
    3. 200 m run

METCON FIT

METCON

  • Team of 2
  • For Time:
    – 800 m medball run
    – 100 medball situps
    – 150 wallballs
    – 100 medball burpees
    – 800 m medball run
    – Every drop of medball: 5 sync air squats

RX

SWOD

  • Snatch 12 Sets of 1 (Start at 65%, move up if going well)

METCON

  • 12min AMRAP
    – 5 Power Snatch (45/30)
    – 12 Pistosl
    – 7 HSPU

0 Read More

Tuesday, 04 Dec 2018

METCON FIT

METCON

  • In 10 minutes:
  • 21-15-9-6-3
    – Double Db/Kb Thrusters 16/12 Hand release burpees
    – Remaining Time:
    – Double Unders
    – Score is Double Unders

RX

SWOD

  • Alt. A1/A2 for 4 Rounds:
    – A1) Deadlifts x 5 @75%+
    – A2) 8 Single Arm Standing DB Press @ AHAFA

METCON

  • EMOM 10: Odd – 16 Unbroken Wallballs.
    – Even – 9 Burpees
    Rest 4mins
  • EMOM 10: Odd – 7 Cal Air Bike
    – Even – 14 Push Ups.

0 Read More

Monday, 03 Dec 2018

METCON FIT

METCON

  • 18 min Amrap
    – 400m Run
    – 10 Burpees
    – 12 DB Snatches
    – 14 Push Ups

RX

SWOD

  • Clean & Jerk 12 Sets of 1 (Start at 65%, move up if going well)

METCON

  • 21-15-9
    – OHS (40/30)
    – Burpee Over Bar
    (Timecap 12mins)

0 Read More

Saturday, 01 Dec 2018

METCON FIT

METCON

  • Team of 2:
    – 5 Rounds (each) For Time
    – 10 DB Thrusters 15/10
    – 10 Buddy Burpees
    – 1 works, 1 holds plank

0 Read More

Start typing and press Enter to search