6 Dec 22

Metcon EMOM10 1. I/O 2. F/B 3. Slolam 4. RFRS 5. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 6. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 7. DUs 8. DUs 9. Rest 10. ME DUs (Goal is 100+)   Metcon E2MOM AMSUs/ V-Ups/ T2B Metcon 20 min time cap For Time:[…]

5 Dec 22

Metcon AMRAP10 200M Run/ 12/10 Cals AB 5 Sumo Squats 5 Burpees 1 Rnd Lunge Around the World Bear Crawl Dn 5 S/H Swings   Double-Unders E2MOM 50 DUs; Scaled version is :30-:45-1:00 DU Practice; Get consistent this week or add reps if last week was consistent   Metcon AMRAP10 200M Run Power Clean (105,75)[…]

3 Dec 22

Metcon AMRAP25 1 Pass on Monkey Bars 10 Front Squats (125,85) 20 S2OH 30Cals AB 40 Walking Lunges 500M Run

2 Dec 22

Dynamic High Knees Down 5 Burpees High Knees Back Butt Kickers Down 10 Air Squats Butt Kickers Back Soldier Kicks Down 5 Ring Rows or Pull Ups Toe Taps Back (Flex Foot you’re tapping) Sumo Squat Down 5 Burpees Split Jerk Lunge Back MetconEMOM or E2MOM Push Up/ Wall Walk**/ HSPU work Metcon 12 min[…]

30 Nov 22

Metcon AMRAP10 200M Run/ 12/10 Cals AB 5 Sumo Squats 5 Burpees 1 Rnd Lunge Around the World Bear Crawl Dn 5 S/H Swings Metcon E2MOM AMSUs/ V-Ups/ T2B Metcon AMRAP7 7 Burpee Box Jumps (24,20) 7 C2BPUs   Shoulder Press 10RM Strict Press – Add 5-10# to last week   IF YOUR 1st weight[…]

29 Nov 22

Dynamic High Knees Down 5 Burpees High Knees Back Butt Kickers Down 10 Air Squats Butt Kickers Back Soldier Kicks Down 5 Ring Rows or Pull Ups Toe Taps Back (Flex Foot you’re tapping) Sumo Squat Down 5 Burpees Split Jerk Lunge Back Metcon E2MOM 50 DUs; Scaled version is :30-:45-1:00 DU Practice; Get consistent[…]

28 Nov 22

Metcon EMOM10 1. I/O 2. F/B 3. Slolam 4. RFRS 5. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 6. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 7. DUs 8. DUs 9. Rest 10. ME DUs (Goal is 100+)   Metcon EMOM or E2MOM PU Negs/ Strict/ Kipping/ C2B/ BMU Work; Continue[…]

23 Nov 22

Metcon EMOM10 1. I/O 2. F/B 3. Slolam 4. RFRS 5. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 6. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 7. DUs 8. DUs 9. Rest 10. ME RFRS (Goal is 100+) Metcon E2MOM 50 DUs; Scaled version is :30-:45-1:00 DU Practice; Get consistent this[…]

22 Nov 22

Metcon AMRAP10 200M Run/ 12/10 Cals AB 5 Sumo Squats 5 Burpees 1 Rnd Lunge Around the World Bear Crawl Dn 5 S/H Swings   Metcon EMOM or E2MOM PU Negs/ Strict/ Kipping/ C2B/ BMU Work; Continue your work from last week or discuss with a Coach   Metcon AMRAP8 5 Cals AB 5 T2Bs[…]

21 Nov 22

Dynamic High Knees Down 5 Burpees High Knees Back Butt Kickers Down 10 Air Squats Butt Kickers Back Soldier Kicks Down 5 Ring Rows or Pull Ups Toe Taps Back (Flex Foot you’re tapping) Sumo Squat Down 5 Burpees Split Jerk Lunge Back Death by Burpees On minute 1, complete 1 burpee; On minute 2,[…]