Metcon
Go visit some family and friends for Thanksgiving 😏
11/21/18
Warm up
Strength
10 rounds:
:30 on/ :30 off max meter row
Metcon
For Time:
21-15-9-6-3
Dumbbell Thrusters (50/35#)
Toes to Bar
Cash out
Single arm DB row 4 x 10
11/20/18
Warm up
Strength
10’ EMOM:
3 Bench presses @ 70%
Metcon
5 Rounds for time:
15 Hang Squat Cleans (135/95)
30 Push ups
11/19/18
Warm up
Strength
Back squat 5 x 10
Metcon
5 rounds for Time:
300m Row @ 2K Pace
200m Row @ 3-6 seconds/500m Faster
11/16/18
Warm up
Strength
Strict press
2 x 5
2 x 3
2 x 1
*5 pull ups after each set
Metcon
2000 m row
Cash out
3 x 10 landmine twists
3 x 10 sit up wall ball toss against wall
3 x 10 leg lifts
11/15/18
Warm up
Strength
Front Squat
10 x 3 @ 70%
Metcon
3 Rounds for Time:
15 Hang Power Cleans (135/95#)
15 Burpees
11/14/18
Warm up
Strength
Deadlift
4 x 1 @ 90%
Metcon
20 Minute AMRAP:
200m Run
3 Bench Press (75% of 1RM)
1 Legless Rope Climb
11/13/18
Warm up
Metcon
Every 4 Minutes for 40 Minutes:
20/15 Calorie Row
15/12 Calorie Assault Bike
40 Double Unders
11/12/18
Warm up
Strength
Snatch
1 rep max
Metcon
10 Minute AMRAP:
1 Power Snatch (75% of 1RM Snatch)
10 Toes to Bar
10 Push Ups
11/9/18
Warm up
Strength
Back Squat
Work up to a 5 rep max
Then
1 x 12 @ 75% of today’s 5 RM
Metcon
10 – 1 descending wall balls (20/14)
1 – 10 ascending Ring dips
11/8/18
Warm up
Metcon
3 Rounds for Time:
1,000m Row
800m Run
100’ Handstand Walk
11/7/18
Warm up
Strength
Bench Press 5 x 5
Metcon
21-15-9
Assault bike cals
Bench press (135/85)
Time cap: 8:00 min
Then
21-15-9
Assault bike cals
12-9-6
Bench press (225/155)
Time cap: 12:00 min
11/6/18
Warm up
Strength
Deadlift 4 x 3 @85%
Metcon
3 rounds for time:
30 Thrusters (75/55)
20 Bar facing burpees
10 Handstand push ups
11/5/18
Warm up
Strength
Snatch 10 x 1 @75% …
Metcon
5 Rounds for Time:
5 GHD sit ups
5 snatches (75% of 1 RM)
5 pull ups
15/12 cals Assault bike
1 Minute Rest
11/2/18
Warm up
Strength
10’ EMOM
1 snatch @ 75%
Metcon
5 Rounds for Time:
5 Power Snatches (135/95#)
15 GHD sit ups
60 Double Unders
1 Minute Rest
11/1/18
Warm up
Strength
Back Squat
5 rep max
Then,
1 x 10 @ 75% of 5RM
Metcon
For Time:
70/55 Calorie Row
800m Run
50 Burpees
Halloween👻🎃
Metcon
The Haunting of 053
For Time:
10 Burpees
31 Power Cleans (95/65)
10 Burpees
31 Thrusters (95/65)
10 Burpees
31 Kettlebell Swings (53/35)
10 Burpees
31 Toes to Bar
10 Burpees
31 Pumpkin Overhead walking lunges (pumpkin = wall ball or slam ball)
10/30/18
Warm up
Metcon
24 Minute Alternating EMOM:
Max Calorie Row
1 Minute Rest
Max Reps Double Unders
1 Minute Rest
Max Calorie Bike
1 Minute Rest
Max Reps Air Squats
1 Minute Rest
Cash out
3 Sets for Quality:
10 Dumbbell curls
20 Push Ups
20 Weighted Sit Ups
10/29/18
Warm up
Strength
Deadlift 4 x 5 @ 80%
Metcon
10 Minute AMRAP:
10 Kettlebell Snatch (53/35#)
10 Toes to Bar
10/26/18
Warm up
Strength
Every 30 seconds for 10 minutes
1 power snatch
Metcon
5 Rounds for Time:
60 Double Unders
12 Dumbbell Bench Press
6 Bar Muscle Ups