25 May 22

Metcon (AMRAP – Reps) EMOM8 1. I/O 2. ME RFRS or DUs 3. F/B 4. ME RFRS or DUs 5. Slolam 6. ME RFRS or DUs 7. Choice I/O or F/B or Slolam 8. ME RFRS or DUs * IF YOU HAVE GOOD DUs, please ROW 2000M For Time!!! Snatch (Snatch 4@70%, 4@75%, 4@80%, 4@85%)[…]

24 May 22

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Back Squat (BS 8@65%, 8@70%, 8@75%, 8@80%) Metcon (Weight) 15 mins to set (After coach warm-up) Max Effort 3 Cleans + 2 Front Squats + 1 Jerk Extra Credit Abs of 12  Set a clock so you can time properly! 12 sec Hollow Hold (Hands at hips)[…]

22 May 22

Metcon (AMRAP – Rounds and Reps) AMRAP10 200M Run 5 Explosive Squat Jumps 5 Burpees 1 Rnd Lunge Around the World Bear Crawl Dn 3/5 Pull Ups/ Ring Rows Deadlift (DL 8@65%, 8@70%, 8@75%, 8@80%) Metcon (Time) 12 min time cap 4 RFT 250M Row 15 OHS (95,65) 10 T2B (Unbroken Rx+) OR 5 T2B[…]

21 May 22

Metcon (Time) Bingo! 30 min time cap With a Partner Everyone gets to yell BINGO 3x, I can call it as much as I want 😉 When BINGO is called, you must IMMEDIATELY complete 3 BURPEES!!! 50 HPC (110,75) 50 Box Step Overs (24,20) 50 T2B 400M Run 35 HPC 35 Box Step Overs 35[…]

20 May 22

Metcon (AMRAP – Rounds and Reps) AMRAP10 200M Run 5 Explosive Squat Jumps 5 Burpees 1 Rnd Lunge Around the World Bear Crawl Dn 3/5 Pull Ups/ Ring Rows Shoulder Press (SP 8@65%, 8@70%, 6@80%, 6@85%) Metcon (Time) 15 min time cap 6RFT 500M Row 20 HSPUs

19 May 22

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Snatch (Snatch 4@70%, 4@75%, 3@85%, 3@90%) Metcon (AMRAP – Rounds and Reps) AMRAP15 400M Run 30 Wtd Lunges (35,25 KB) 20 KBS 1-3 Rope Climbs (3 Rx+) Row-ling (AMRAP – Reps) 10 Rounds of: 100M Row If you land on 100M, give your opponent 3 Burpees (and[…]

18 Mar 22

Metcon (AMRAP – Reps) AMRAP10 (3RFT min) 10 Cals on a Machine 10 Squat Jumps 10 Burpees 10 S/H Swings Back Squat (BS 8@65%, 8@70%, 6@80%, 6@85%) Metcon (Time) 12 min time cap 5RFT 20 Wall Balls (20,14) 10 Wall Ball Wtd Pull Ups Extra Credit Metcon (AMRAP – Reps) ABs of 12 – Go[…]

17 May 22

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Metcon (Weight) DL 8@65%, 8@70%, 6@80%, 6@85% Metcon (AMRAP – Rounds and Reps) AMRAP10 200M Run 10 DLs (185,125) 200M Run 20 T2Bs Extra Credit Metcon (Time) For time: 50 AMSUs 40 V-Ups 30 T2B

16 May 22

Metcon (AMRAP – Reps) EMOM8 1. I/O 2. ME RFRS or DUs 3. F/B 4. ME RFRS or DUs 5. Slolam 6. ME RFRS or DUs 7. Choice I/O or F/B or Slolam 8. ME RFRS or DUs * IF YOU HAVE GOOD DUs, please ROW 2000M For Time!!! Clean (Clean 4@75%, 4@80%, 3@90%, 3@95%)[…]

14 May 22

Metcon (AMRAP – Reps) EMOM30 (6 Rnds) Partner Up 1. Shuttle runs, 25′ 2. Dumbbell snatches (50,35) 3. AB for Cals 4. DB Step Ups (24,20) 5. Burpees