26 Oct 20

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 Metcon (AMRAP – Reps) EMOM10 1. Pull Up Negative – 4 sec hold at the top; 4[…]

25 Oct 20

Metcon (AMRAP – Reps) 5 mins of Dynamic Warm UP High knees down and back Butt Kicks down and back Soldier Kicks down and Flexed Toe Taps back, opposite hand touches opposite foot Sumo Squat down and Lunge back Down and Back = about 25′ each direction Metcon (Distance) 20 min time cap Grab a[…]

24 Oct 20

Metcon (Time) 30 min time cap You may partner up or complete on your own 30 RFT 5 Burpees 3 T2B or V-Ups or AMSUs 1 Squat Clean (135,95)

23 Oct 20

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Shoulder Press (SP 8@65%, 8@70%, 6@80%, 6@85% ) After, complete 4×5 SP w/ DBs Go up in weight until you can only finish 8 or 9 reps out of the 10 Metcon (AMRAP – Rounds and Reps) AMRAP12 8 T2B 16 Burpee Box Overs (24,20) 8 Hang[…]

22 Oct 20

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 Metcon (Weight) 5 Rounds (w/ weight), climbing Push Jerk + Split Jerk + Split Jerk Warm Up[…]

21 Oct 20

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Metcon (AMRAP – Reps) EMOM10 1. Pull Up Negative – 1 sec hold at the top; 3 sec lower; 3 sec hold at the bottom 2. 5 Zottman Curls Metcon (Time) 10 min time cap 4RFT 15/12 Cals AB 15/12 Pull Ups 15/12 OHS (75,55) Extra Credit[…]

20 Oct 20

Metcon (AMRAP – Reps) 100M Run + 25′ Bear Crawl + 3 Burpees + 5 Cl Grip RDLs (w/ Coach) 100M Run + 25′ Bear Crawl + 3 Burpees + 5 In Front of the neck SOTTS press (w/ Coach) 100M Run + 25′ Bear Crawl + 3 Burpees + 5 Front Squats w/ your[…]

19 Oct 20

Front Squat (FS 8@65%, 8@70%, 6@80%, 6@85%) Metcon (AMRAP – Rounds and Reps) AMRAP15 15 Power Cleans (95,65) 30 DUs 15 Thrusters (95,65) 30 DUs Extra Credit Back Squat (BS 5@70%, 5@75%, 5@80%, 5@85%) Do On Your Own This Week Bench Press (BP 8@65%, 8@70%, 6@80%, 6@85%) After, complete at least 1 round of the[…]

17 Oct 20

Metcon (Time) Tommy Mac For Time 2 Rnds 12 Burpees 12 Thrusters (115,75) 12 Burpees 12 Power Snatches (115,75) 12 Burpees 12 Push Jerks (115,75) 12 Burpees 12 Hang Squat Cleans (115,75) 12 Burpees 12 Overhead Squats (115,75)

16 Oct 20

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Metcon (AMRAP – Reps) EMOM10 1. Pull Up Negative – 1 sec hold at the top; 3 sec lower; 3 sec hold at the bottom 2. 5 Zottman Curls Metcon (AMRAP – Reps) AMRAP10 3, 6, 9… Thrusters (95,65) C2BPUs Extra Credit Deadlift (DL 10@60%, 10@65%, 8@70%,[…]