01 Mar, 2020 B&T Metcon B&T (AMRAP – Rounds) For time: 3 Rounds: 9 Toes-to-Bar 7 Lateral Burpee over Bar 5 Hang Squat Cleans @ 185/135 30/21 Cal Row 3 Rounds: 9 Toes-to-Bar 7 Lateral Burpee over Bar 5 Hang Squat Cleans @ 225/155 30/21 Cal Row 3 Rounds: 9 Toes-to-Bar 7 Lateral Burpee over […]
29 Feb, 2020 BB 2.29.20 Metcon Complete 3 sets of: 6-8/side Landmine Presses 6-8 DB Rows 10/side Side Plank Extensions Overhead Squat (Complete 5 sets of 5 building to heavy 5 rep) After each set complete: 10 Strict Chin Ups 20 Dead Bugs Snatch Grip Deadlift (Complete 3 sets of 3 at one heavy weight) […]
29 Feb, 2020 CFC 2.29.20 Roxanne Listen to the song. Whenever you hear "Roxanne" all girls do a Burpee. Whenever you hear "Red Light" all guys do a Burpee. Rx+ – Perform Jumping Jacks during the whole song except when completing your Burpees. Bring Sally Up While listening to the song "Flower" by Moby perform […]
28 Feb, 2020 PL 2.28.20 Metcon Complete 4 rounds of: 10 Banded Upright Rows 10 Banded Bicep Curls 10 Banded As 10 Banded Ys 10 Incline DB bench Press Metcon (Time) AQAP complete: 400m Walk 30 Box Step Ups 20 Push Ups 10 Ring Rows 400m Walk
28 Feb, 2020 2.28.20 Metcon 1 min/side Dynamic Samson Stretch 1 min/side Pigeon Pose to OH Reach 1 min Banded Psoas March 10/side Banded Side Lying Abduction (hold for 2 secs at the top) 1 min Banded Lateral Walk Then 2 sets of: 8/side Reverse Lunges to Russian Step Ups on box (add weight on […]
28 Feb, 2020 CFC 2.28.20 Metcon EMOM x 8 Mins: 1. 30 sec/side Side plank 2. 30 sec hollow Hold Running Annie (Time) 500m Run 50 DUs 50 Sit Ups 400m Run 40 DUs 40 Sit Ups 300m Run 30 Dus 30 Sit Ups 200m Run 20 Dus 20 Sit Ups 100m Run 10 DUs […]
27 Feb, 2020 2.27.20 Metcon 2 mins/side OH Banded Distraction Complete 2 sets of: 10 Banded Snatch Grip Romanian Deadlifts (use band to post) Focus here on keeping the bar close to you so your lats will fire up 8/side OH Reverse Lunges with an OH Reach 5/side Hang DB Snatches x5/side – ramp uo […]
27 Feb, 2020 CFC 2.27.20 Metcon (Time) AQAP with a partner complete: 20 Synchronized Burpees 400m Run 60 Push Ups 400m Run 80 Walking Lunges 400m Run 100 Air Squats 400m Run 80 Walking Lunges 400m Run 60 Push Ups 400m Run 20 Synchronized Burpees Time Cap: 35 mins Burpees are performed synchronized. All other […]
26 Feb, 2020 PL 2.26.20 2000m Row (Time) Complete 2000m on the rower as quickly as possible
26 Feb, 2020 2.26.20 Metcon 90 secs/side Couch Stretch 90 secs/side Banded Front Rack Stretch Complete 2 sets of: 10 Banded KB Goblet Squat (T30X1) 6/side Front Rack Reverse Lunges Front Squat (In 10 mins: 4 sets of 3 at 85% 1RM) Rest 2 mins Between sets (perform only 3 sets of these fillers): 3/side […]
200m Run
Then complete 2-3 sets of:
6/side Hip 90/90
6/side Bird Dog (2 sec hold at the top)
6/side Fire Hydrants (2 sec hold at the top)
6 x 4 sec KB Bottom of Squat Hold
10/side Banded Lateral Walks
10 Banded Back Squats (empty barbell)
No tempo for these squats
AQAP with a partner complete 3 rounds of:
50/40 Cal Assault Bike or 60/50 Cal Row
20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises
50 Wall Balls (20/14)
40 T2B / Hanging Knee Raises
Time Cap: 24 mins
Divide reps as desired where one partner works while the other partner rests
After Class
AQAP complete 5 rounds of:
3 Rope Climbs
3 x 25ft HS Walks / 7 Wall Walks
Complete 3 sets of:
10 Barbell bent Over Rows (TX120)
Rest 30 secs
10 DB Supine Triceps Extensions (T30X1)
Rest 90 secs
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