6 Jun 20

Metcon (AMRAP – Rounds and Reps) AMRAP30 Partner WOD, share reps fairly evenly 50 Cal Row (40/30 Cal AB) 40 V-Ups 30 Hang Power Snatch (95,65) 20 Burpees 10 Squat Clean (95,65) Weightlifting Metcon (Time) 10 min time cap 3 Rnds 250M Row 10 Front Squats (ELBOWS UP) 10 SOTTS press (sit in a deep[…]

5 Jun 20

Metcon (AMRAP – Reps) Warm Up per Mike Metcon (Time) “eHarmony” from CompTrain For Time: 30 Single DB Deadlifts 30 Single DB Russian Swings 30 Single DB Goblet Squats 30 Single DB Hang Squat Cleans 30 Single DB Power Snatches 30 Single DB Overhead Squats *On the Minute: 5 Burpees (Rx) (3 Scaled) ** Can[…]

4 Jun 20

Metcon (Time) WARM-UP: 400m run 50 situps 50 jumping jacks 300m run 40 Russian twists 40 mountain climbers 200m run 30 hollow rockers 30 star jumps Abs of 12 (Complete TWO Rnds) Set a clock so you can time properly! 12 sec Hollow Hold (Hands at hips) 12 V-Ups 12 sec Hollow Hold 12 Toe[…]

3 Jun 20

Metcon (AMRAP – Reps) Warm Up per Mike Metcon (AMRAP – Rounds and Reps) “Five Below” from CompTrain AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral DB Burpees 12 DB Front Squats (75,55 w/ BB) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral DB Burpees 9[…]

2 Jun 20

Metcon (AMRAP – Reps) Warm Up per Rachel Metcon (AMRAP – Reps) “Flex Seal” from CompTrain 16 Rounds: 20 Seconds Double DB Deadlifts (135,95 w/ BB) 10 Seconds Rest 20 Seconds Sit-ups or V-Ups 10 Seconds Rest Metcon (AMRAP – Reps) Body Armor from CompTrain 4 Giant Sets: 15 Single Leg Glute Bridges (Left) 15[…]

1 Jun 20

Metcon (Time) “SeaWorld” from CompTrain On the 5:00 x 6 Rounds: 10 Alternating Single DB Power Clean and Jerk (95,65 w/ BB) 400m Run 100m Single DB Farmer Carry (45,25 Plate) * Log Fastest Round Metcon (Weight) Body Armor from CompTrain 20-18-16-14-12: Alternating Single Arm Curl to Strict Press * Split Reps Evenly Between Arms[…]

30 May 20

Metcon (AMRAP – Rounds and Reps) AMRAP30 Partner WOD Each person works one at a time 1250M Row 100 Ring Rows OR Pull Ups AND Push Ups OR Ring Dips (pick a pull and a push and split your 100 reps up between the 2) 50/40 Cals AB 80 Goblet Squats (53,35) 750M Row 60[…]

29 May 20

Metcon (AMRAP – Reps) Warm Up per Mike Metcon (Time) Body Armor from CompTrain Accumulate 3 Minutes in a Hollow Hold (Weight if you can) Every Break: 30 Second Arch Hold Log the total time it took you to complete 🙂 Metcon (AMRAP – Rounds and Reps) “Cinnamon Swirl” from CompTrain AMRAP 20: 200 Meter[…]

28 May 20

Metcon (AMRAP – Reps) Warm Up per Dannielle Metcon (AMRAP – Reps) Body Armor from CompTrain 8 Rounds: 20 Seconds Max Sit-ups 10 Seconds Hollow Hold 20 Seconds Max Glute Bridges 10 Seconds Glute Bridge Hold Metcon (Time) “Long Beach” from CompTrain For Time: 1 Round: 160 Double Unders/ RFRS/ SUs/ Jumping Jacks 800 Meter[…]

27 May 20

Metcon (AMRAP – Reps) Warm Up per Mike Metcon (Weight) Body Armor from CompTrain On the 2:00 x 6 Sets (1 Rnd = 2 sets (1 set L leg + 1 set R leg)) Weighted Split Squat Complex or Unweighted Split Squat Complex 1 Split Squat Complex: 7 Bottom Range Split Squats 7 Top Range[…]