Thursday Metcon (Time) 10 rounds for time 250/200 m row or 14/12 bike 8 each side DB hc and jerk (50/35) 10 toes to bar or 15 v-up If no dumbell 6 barbell hc and jerk (95/65) – light Or 8 kB hang snatches each side If no bike or row Run 200 m
Wednesay Front Squat (3-3-3-3-3-3 (every 90 sec increasing) ) May do 3 squat cleans if doing in workout If doing with lighter weight or limited equipment Do 6 each side front loaded step back lunge Metcon (Time) 5 rounds for time 400 m run 6 squat cleans or 10 squats (185/125) 20 box jump or step overs 24/20 500 row 25 cal bike 20 burpees Squat clean is Rx weight only or a challenging weight Read more…
Tuesday Metcon (Time) 3 rounds for time 20 deadlifts 30 double unders 20 shoulder to overhead 30 double unders 20 hang power clean or Russian KB swings 30 double unders If you have a barbell and you want to treat like a strengh workout fee free to lower reps to 10-15 but with a heavy weight Double under 50 singles Or 30 jumping jacks
Friday Metcon (Time) 10 down to 1 Ground to overhead (155/105) Burpees 100 m sprint Ground to overhead Should be on the challenging side If only have limited equip or light weight use a 20-2 rep scheme for ground to overhead DB – do alt dB snatches KB- American KB swing Odd object – ground to overhead If cannot run do a 30 second wall sit
Thursday Triple 3 (Time) For time 3000 m row 300 double unders 3000 m run Sub row for 150 cal bike 120 burpees 6000 m bicycle 300 double unders = 600 singles Or 400 lateral hops
Wednesday Warm-up 2 rounds 5 step ups or back lunges each leg 10’push ups 10’air squats 10 good mornings Stretch as needed Metcon (AMRAP – Reps) 24 min Amrap 30 wall balls 20 hand stand push ups 30 russian kb swings 20 pistols (10L/10R) Wall Balls Light weight thrusters Odd object thrusters Air squats Handstand push ups Strict press SA press (20 each side) Push ups kB swing Db swing Deadlift Pistols Step ups Pistol Read more…
Tuesday https://youtu.be/jhoR69yNQ8w Metcon Warm up EMOM x 6 mins 3 push ups + pass through 5 sit ups 7 air squats Stretch out overhead Couch stretch Spider-Man + hip rise Metcon (AMRAP – Rounds and Reps) Every 3:00 mins 2 rounds 8 overhead squats 8 toes to bar/sit ups Rest remaining time in 3 mins Next 3 mins add 1-3 squats Add 2 toes to bar or sit ups When can’t finish round you are Read more…
Monday Metcon (Time) 6 rounds for time 12 Deadlift 155/105 9 Hang power clean 6 Burpee 3 Thruster 50 double under Workout is meant to have challenging weight If not able to double or triple loaded movements Hang power clean modify to Russian KB swings with kB SA hpc (do amount on each side) if using dumbell If using odd object Do a swing or a curl variation. If not able to do DU Do Read more…
Saturday Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135# In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007 May change squat to any of the following: front squat Goblet squat Overhead squat Odd Object squat Air squat
Friday Triple dog dare (Time) EMOM 3-6 Burpees 30 Snatches (135/95) 30 Clean and Jerks (135/95) 30 Thrusters (135/95) If using dumbell then double the reps Snatches alt – do 60 clean and jerks (hc + Jerk)- do 60 Thruster – do 50 if single arm if rx weight do as seen if you only have enough weight available to be light then add 10 reps to the 3 movmements or do more burpees 🙂 Read more…