Category: Uncategorized

Warm-up 5 inchworms 10 frankenstein 10 scales 10 squats 10 lunges 10 jumping jacks 100 meter sprint x2 Metcon  EMOM x 32: Min 1: 14 Calorie Row Min 2:  20 DB push press Min 3: 20 Jump Lunges(total) Min 4: 20 DB front squat Min 5: 20 box jumps Min 6: 20 renegade row Min […]

Warm-up Coach led 400 m run! Stop every few meters and complete moves and reps at the coach’s discretion! Metcon A.) AMRAP 25 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB STOH *Every 5:00 complete 10 burpees, Start The Workout On The burpees *Shorter workout today, but if hit with the right intensity […]

Warm-up MINI workout! 100 m jog 3 burpees 5 sit ups x 3 100 m jog 3 wall balls 5 lunges Metcon 200 m run 21 burpees 21 sit ups x 5 Rest 2 minutes when done, then, 200 m run 21 wall balls 21 overhead lunges with the wall ball x 5 ***30 min […]

Warm-up Plank vs. Burpees Partner up. 1 partner rows to 150 m every meter over or under 150 equals 1 burpee the pther partner must do Each partner rows 4 times. 7 burpee cap on the over or under! Metcon 10 Rounds For Time:(40:00 Cap) 18 Calorie Row 15 Wall Balls(20/14#) 12 KB Swings(53/35# American) […]

Warm-up 10 super slow squats 20 calf raises :30 wall sit 40 mt climbers 50 jumping jacks 40 high knees :30 wall sit 20 butt kicks 10 plank jacks (hold a plank and open and close legs) Metcon A.) 5 Rounds: (25:00 CAP) 1:00 Side Plank (30s L + 30s R) 30 Jump Lunges (15/Leg) […]

Warm-up :30 at each move High knees Butt kicks Lunges Rest Hang from rig Plank Burpees Rest X 3 Metcon 12 AMRAP 10 Box Jumps 20 DB snatchs (10 L, 10R) 30 sit ups Rest 2 minutes 12 AMRAP 10 Burpees 20 DB clean (10 L, 10R) 30 Russian twist 80% effort today. Consider where […]

Warm-up 6 AMRAP :30 calf raises :30 wall set 10 jumping jacks 10 long lunges Metcon A.) Every 2min x 10min: (5 sets) 10 DB Bent Over Rows (5/side) 10 DB Hammer Curls (5/side) B.) 3 x 8min AMRAPs w/2min Rest btwn(28min) Station 1: Up ladder x 2s (2,2/4,4/6,6…etc) KB Swings Row Calories Station 2: […]

Warm-up 5 inchworms 10 frankenstein 10 scales 10 squats 10 lunges 10 jumping jacks 100 meter sprint x2 Metcon For Time: (40:00 CAP) 1,000 Row 80 OH Plate Lunges (40/leg) 60 DB Snatches 40 Burpees to Plate 1,000m Run w/Plate 40 Burpees to Plate 60 DB Snatches 80 OH Plate Lunges 1,000m Row *We want […]

Warm-up 5 kipping swings-10 lunges 5 push ups- 10 squats 5 broad jumps- 10 lunges 5 stink bugs- 10 squats Metcon A.) 8 Tabata 0-4Plank Holds 5-8 V Hold B.) 4 Rounds 1 min KB deadlift 1 min shuttle runs 1 min Barbell thruster 1 min jump rope 1 min Jumping pull ups 1 min […]