Archives

Wednesday Hinge/Push Squat/Pull (Weight) 4 Rounds Max reps :45 Hip Hinge (Deadlift, Rdl,GM, Hang Power Clean) :30 rest :45 Push-ups/Dips/HSPU :30 rest rest 3:00 4 Rounds Max reps :45 Reverse [...]

Tuesday Metcon (Time) 5 Rounds For Time: 400m Run 30 DB Goblet Thrusters 30 Lateral Hops over DB Metcon (Time) (No equipment version) 5 Rounds For Time: 400m Run 30 "Odd-Object" [...]

Monday Metcon (AMRAP – Rounds and Reps) AMRAP 15: 20 Single Arm Dumbbell Snatches 40 Double-Unders 20 Burpees 40 Double-Unders Metcon (AMRAP – Rounds and Reps) ( No Equipment Version) [...]

Saturday Metcon (AMRAP – Rounds and Reps) AMRAP 25: 10 Air Squats + 400m Run 20 Air Squats + 400m Run 30 Air Squats + 400m Run Continue to add (10) squats per round Metcon (Time) (No [...]

Friday Metcon (3 Rounds for reps) 3 Rounds of 1:00 Minute at Each: Dumbbell Goblet Thrusters Single Dumbbell Power Cleans Hops over the Dumbbell Single Arm Push Presses Burpees Rest Metcon (3 [...]

Thursday Metcon (AMRAP – Rounds and Reps) AMRAP 20: 5 Strict Pull-Ups 10 Pushups 15 Air Squats 30 Double-Unders Metcon (AMRAP – Rounds and Reps) (No Equipment Option) AMRAP 20: 15 [...]

Wednesday Metcon (AMRAP – Rounds and Reps) With a running clock A. On the 0:00… 3 Rounds: 20 Jumping Lunges 20 Single Arm Hang Dumbbell Snatches B. On the 7:00… 3 Rounds: 20 [...]

Tuesday Metcon (Time) 5 Rounds For Time: 80 Double-Unders 40 Sit-Ups 20 Pushups 10 Reverse Burpees Metcon (Time) 5 Rounds For Time: 60 "Dot Hops" 40 Sit-Ups 20 Pushups 10 Reverse Burpees

Monday Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 15:00: 3 Strict Pull-Ups 3 Single Arm Dumbbell Squat Cleans 3 Dumbbell Facing Burpees 6 Strict Pull-Ups 6 Single Arm Dumbbell [...]

Friday Metcon (Time) Fitness & Performance 2 Rounds: 25 Deadlifts (135/85) 25 Push Ups 25 Calorie Row 25 T2B