METCON “Fish Out of Water”For time:2000 Meter Row or 4750 Meter Echo BikeDirectly into...10 rounds of “The Chief”TIME CAP - 25:001 round of “The Chief”:3 Power Cleans (155lbs/105lbs)6 Push Ups9 Air SquatsMODIFICATIONSPush-Ups-Box Push-Ups ACCESSORY WORK Until the end of class for quality::30s Double Kettlebell Front Rack Hold:30s Double Kettlebell Front...
April 9th, 2021
PULLING STAMINA 15 minutes to work through: 400 Meter Row or 500 Meter Echo Bike 5 Deadlifts 5 Strict Pull Ups *Slowly increase deadlift weight each set until you reach your desired deadlift weight for the Metcon MODIFICATIONS Strict Pull Ups -Unbroken Banded Pull Ups -Challenging Ring Row -Toe Assisted...
April 8th, 2021
METCON “Fight Gone Bad”3 rounds for total reps in 17 minutes:1 minute Wallballs (20lbs-10ft/14lbs-9ft)1 minute Sumo Deadlift High-Pulls (75lbs/55lbs)1 minute Box Jumps (24”/20”)1 minute Push Press (75lbs/55lbs)1 minute Row for Calories1 minute Rest ODD OBJECT CONDITIONING Every 3:30 x 4 rounds::30 second Double Dumbbell/Kettlebell Front Rack Hold3 Lengths Double Dumbbell/Kettlebell...
April 7, 2021
GYMNASTICS 12 minutes for quality:4-6 Strict Handstand Push Ups4-6 Strict Ring Dips4-6 Push UpsMODIFICATIONSStrict Handstand Push UpsBox Handstand Push UpsPlate + Ab Mat Strict Handstand Push UpsStrict Ring DipBanded Ring DipsBox DipsPush UpsBox Push Ups METCON “Rugrats”Every 4:00 x 5 rounds:9 Burpee Box Jump (24”/20”)12 Front Squats (115lbs/75lbs)15/12 Calorie Echo...
April 6th, 2021
OLYMPIC LIFTING A) Every 1:30 x 5 sets:2 Pausing Snatch Balances2 Pausing Overhead Squats*Pause 2 seconds in the bottom of each squatSet 1 @ 30%Set 2 @ 35%Set 3-5 @ 40% of 1 Rep Max Squat SnatchB) Every 1:30 x 5 sets:3-Position Squat Snatch(High Hang, Hang, Floor)*All sets done between...
April 5th, 2021
OLYMPIC LIFTING Every 2:00 x 5 sets:1 Pausing Power Clean 1 Power Clean1 Pausing Push Jerk1 Push Jerk*2 second pause in the catch positionSet 1 @ 35%Set 2 @ 40%Set 3-5 @ 45% of 1 Rep Max Clean and Jerk METCON “This Little Piggy”3 rounds for time:500 Meter Row or...
April 3, 2021
OLYMPIC LIFTING Every 2:00 x 5 sets:1 Hang Snatch Pull1 Hang Snatch High Pull1 Hang Power Snatch*Set 1 @ 40%*Set 2 @ 45%*Set 3 @ 50%*Set 4 @ 55%*Set 5 @ 60% of 1 Rep Max Power Snatch METCON “Muscle Memory”5 rounds for time:12 Box Jump Overs (30”/24”)9 Power Snatch...
April 2, 2021
METCON: Partner Workout "Barbie"AMRAP 30: (one athlete works, one athlete on machine. Switch at any time.)Calories on any MachineWork:30 Power Snatches (95lbs/65lbs)30 Barbell Facing Burpees30 Hang Power Clean + Jerks30 Barbell Lateral Burpees30 Thrusters30 Burpees to Target*Score is total the amount of Calories on both Machines METCON: Individual Workout "Barbie"AMRAP...
March 31, 2021
OLYMPIC LIFTING Every 2:00 x 5 sets: 1 Pausing Power Clean 1 Power Clean 1 Pausing Push Jerk 1 Push Jerk *Pause 3 seconds in the catch of the clean and the jerk SETS 1-2 @ 40% SETS 3-4 @ 50% SET 5 @ 60-65% or 1 Rep Max Clean...