5.22.22 Walk It Out (Time) AQAP complete: 25-20-15 Deadlifts (155/105lb) 50-40-30 Walking Lunges 50m Double KB Farmer’s Carry (2×70/53)* Rest 1 min 15-10-5 Deadlifts (225/155) 30-20-10 Walking Lunges 50m Double Kettlebell Farmer’s Carry (2×70/53)* *Complete the Farmer’s Carry after each full set. Time Cap: 40 mins
CFC 5.21.22 Metcon (Time) Partner Calorie Row Sprint 25-20-15-10-5 Time Cap: 12 mins A completes 25 Calories then B completes 25 Calories, etc… Metcon (AMRAP – Rounds and Reps) AMRAP x 20 mins of: 12 Alternating DB Snatches (35/20) 6/arm Single Arm Renegade Row with Push Up 3/side Single Arm DB Thrusters (35/20) 100m Run […]
BB 5.21.22 Mobility and Barbell Warm Up Metcon Complete 3 rounds for quality of: 3 x 5 sec Hip Flexion Passive Range Holds per leg 5 Sots Oress (scale to quarter squat) Metcon Complete 3 sets of: 3 Max Height Wall Balls 3 High Box Jumps Bear Complex (Build to heavy 1RM for the day) […]
5.22.22
PL 5.20.22 Metcon Partner Warm up: As a pair where one works and one rests complete 2 miles on the Assault Bike. Alternate partners every 0.25 miles. Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 10 Wall Balls 10 Crossovers 10 Box Step ups Metcon Cool Down Game: CORN HOLE!
5.20.22 Metcon 5 mins of preferred Cardio 1 min OH DB Straight Leg Crunches 1 min Alternating DB Snatch 1 min/side Single Arm OH DB Lunges 1 min Barbell OH Squat 1 min Muscle Snatch 1 min Empty Barbell Squat Snatch Snatch Balance (EMOM x 5 mins: 3-5 reps (Light to Moderate weight)) Snatch (Weight) […]
5.19.22 Metcon 200m run 90 secs/side Front Rack Banded Distraction Then complete 3 sets of: 5/side DB Reverse Lunges 5 DB Squat 5/side Single Arm DB Thrusters 5/side Alternating Single Leg V-Ups Front Squat (Every 2 mins x 12 mins: 5(-2) reps building) Start your first set at about 20-30% of your 1RM and then […]
5.18.22 Metcon 200m Run Then complete 3 sets of: 5/side DB Half Kneeling DB Strict Press 10 Ring Rows 10 Empty Barbell Strict Press 10 Banded Triceps Pull Down Shoulder Press (Weight) In 15 mins complete: 12-10-8-6-4(-2) Strict Press Rest 45 secs 5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups – pause for […]
PL 5.18.22 Metcon (Time) As a team complete a total of 2500 on the Ski Erg Each athlete completes 250m. While this athlete is completing the 250m the rest will complete an AMRAP of: 10 Push Ups 10 Ring Rows 10 Squats Buy In and Cash Out: 500m Row EMOM everyone stops and completes 5 […]
5.17.22 Metcon 200m Run EMOM x 9 mins: 1. 30 sec Hollow Hold 2. 30 sec Handstand Hold with feet on box 3. 10 Shoulder Activations + 10 Banded Pull Apart Metcon 5 min Technical Work: Option #1 (Beginner): Low Bar Pull Up & Over / Jumping Option #2 (Intermediate & Advanced): Hips to Rings […]