27 Jan, 2020 CFC 1.27.20 Metcon (Time) AQAP complete: 500m Row / 400m Run 50 Wall Balls (20/14) 500m Row / 400m Run 40 Walking Lunge Steps 500m Row / 400m Run 50 Box Jumps 500m Row / 400m Run 40 DUs 500m Row / 400m Run Alternate between Run and Row
27 Jan, 2020 CFC 1.27.20 Metcon (Time) AQAP complete: 500m Row / 400m Run 50 Wall Balls (20/14) 500m Row / 400m Run 40 Walking Lunge Steps 500m Row / 400m Run 50 Box Jumps 500m Row / 400m Run 40 DUs 500m Row / 400m Run Alternate between Run and Row
27 Jan, 2020 1.27.20 Metcon Complete 2 sets of: 300/250m Row or 12/9 Assault Bike Calories 5/side Front Rack DB Russian Step Ups (down in 3 secs) 10/side Banded Walk 30 sec Banded Squat Hold (slightly below 90 degrees) Front Squat (4-4-3-3 (-1) + 1 X Max Effort) Pause for 2 secs at parallel on […]
27 Jan, 2020 PL 1.27.20 Platinum Partner Morrison (Time) 30-25-20-15-10 Wall Balls Box Step Ups KB Swings
26 Jan, 2020 1.26.20 The Standard (Time) AQAP complete: 30 Clean & Jerks (135/95) – Grace 30 Muscle Ups (Ring or Bar) 30 Snatches (135/95) – Isabel Time Cap: 36 minutes Scaling options: You can partition the reps however you like. Perhaps 30 rounds of 1,1,1. Perhaps 10 rounds of 3,3,3 etc. Substitute Bar Muscle […]
25 Jan, 2020 BB 1.25.20 Metcon Complete 3 rounds of: 30 sec Wall Sit 8/side Single Leg Deadlifts 10/side Banded Glute Activations Back Squat (5 sets of 5 reps building) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
25 Jan, 2020 CFC 1.25.20 Metcon TABATA DUs / Singles Metcon Junkyard Dog Warm Up Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 30 mins: 20 HR Push Ups 20 Box Jumps 20 KB Swings 20 T2B / Hanging Knee Raises 20 Devil’s Press 200m Run Divide reps as desired
25 Jan, 2020 EL 1.25.20 Elements Skill #1 Review Following Movements: Air Squats Front Squats Push Ups Sit Ups Burpees Deadlifts Hang Cleans Elements Wod #1 (AMRAP – Rounds and Reps) 7 Min AMRAP of: 7 Deadlifts 7 Hang Power Cleans 7 Front Squats 7 Bar Over Burpees
24 Jan, 2020 CFC 1.24.20 Metcon (Time) AQAP complete: 15-12-9 Pull Ups Wall Balls (20/14) 15-12-9 Weighted Sit Ups (20/14) Burpees 15-12-9 Box Jumps (24/20) DB S2OH (45/25) Time Cap: 24 mins Partner 1 starts with 15 Pull Ups while Partner 2 does 15 Wall Balls. When both partners are done they will switch movements […]
24 Jan, 2020 1.24.20 Metcon 2 mins/side Standing Banded Couch Stretch Then complete 3 sets of: 300/250m Row 6 OH Reverse Lunges with a 5 sec hold at the bottom (knee just off of ground) 10 Band Slides 5/side Single Arm DB Split Jerk Clean Lift Off (Every 2 mins for 8 mins (4 rds): […]
24 Jan, 2020 PL 1.24.20 Fight Gone Platinum (3 Rounds for reps) Complete 3 rounds of 1 min each for max reps of: Squats Ball Slams Box Steps Ups Push Ups Row Rest