METCON "PEDAL PUSHER" On the 5:00 x 5 Rounds: 15 Burpees 400 Meter Run 12 Toes to Bar
June 7, 2021
METCON "DIRTY LAUNDRY" 3 Rounds: 15 Power Cleans 12 Thrusters 9 Bar-Facing Burpees Directly into... 3 Rounds: 15 Power Cleans 12 Thrusters 9 Bar-Facing Burpees
June 6, 2021
METCON "OPEN ROAD"AMRAP 28:2000 Meter Bike (Regular or Road Bike *USE HELMET*)8 Power Cleans8 Push Jerks8 Hang Squat Clean8 Push Jerks
June 5, 2021
METCON "EVERYTHING IN MODERATION"AMRAP 20:200m Run7 Deadlifts 50 Double Unders
June 4, 2021
METCON "UGLY SWEATER"2 Rounds for time:1200 Meter Run70 Wallballs50 Power Snatches 30 Burpee Box Jumps
June 3, 2021
METCON "PISTOL GRIP"7 rounds for time:16 Alternating Pistols200m Run6 Dumbbell Devil's Press
May 8, 2021
STRENGTH - STRICT PRESS *All percentages based on 5 Rep Max Strict Press*Every 1:30 x 5 sets:1 Tempo Strict Press (Regular Speed Up, 4s Down)2 Strict Presses*All sets done @ 95%*Then…1 set:Max Reps Strict Press @ 73% METCON "POWER ROWPE"AMRAP 20:50 Double Unders500 Meter Row50 Double Unders5 rounds of “The...
May 7, 2021
STRENGTH - FRONT SQUAT POSITIONS *All percentages based on 1 Rep Max Front Squat*Every 1:30 x 6 sets:1 Pausing “One and One Quarter” Front Squat1 Front Squat“One and One Quarter” Front Squat::1s at Bottom of Squat:1s at Just Below ParallelReturn back to bottom and explode to standing position.SET 1 @...
May 6, 2021
STRENGTH - BOX SQUATS On the minute x 10: 2 Box Squats *All sets done at 65% of 5 Rep Max Back Squats *Box height set to parallel METCON On the 5:00 x 3 rounds: 21 Single Dumbbell Overhead Squats (50lbs/35lbs) 7 Ring Muscle Ups