10 Apr 21

Metcon (Time) 25 min time cap Partner WOD 150 Cals AB Buy In Then 10 Rnds Per Partner of 3 Squat Cleans (135,95) 6 Push Ups 9 Air Squats

9 Apr 21

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Metcon (AMRAP – Reps) AMRAP10 10 Crab Walk Toe Touches 10 V-Ups 10 Supermans 10 Oblique Crunch Left Side 10 Oblique Crunch Right Side Metcon (Weight) EMOM10 3-5 Hang Power Clean & Push Jerk @80% Metcon (AMRAP – Rounds and Reps) AMRAP8 5 HSPUs 10 Wtd Lunges[…]

8 Apr 21

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 SLIPS (AMRAP – Reps) Scales (front or back) L-Sit Holds Inversions (HS[…]

7 Apr 21

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Push Up Series (10 min time cap to get 2 RNDS in) The following is a typical layout (could vary) complete 3 PUs per item unless you have GREAT PUs… 2RNFT 5/3 Regular (Tri-cep) PU 5/3 Wide PU 5/3 Regular PU 5/3 One Hand in Front, One[…]

6 Apr 21

Metcon (AMRAP – Rounds and Reps) AMRAP10 10 Jumping Jacks 5 Squat Jumps 5 S/H Swings 5 Ring Rows or Pull Ups 5 Burpees 5 RDLs w/ PVC Metcon (AMRAP – Reps) 10 min time cap 5 Rnds 1-5 UNBROKEN T2B 5 V-Ups 10 Superman Pulses Metcon (Weight) EMOM10 3-5 Hang Power Snatch @80% Metcon[…]

5 Apr 21

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 Abs of 12 (ABs of 4-12 Try to make it thru without stopping!!) Set a clock so[…]

3 Apr 21

Metcon (AMRAP – Reps) Hope EMOM6 x 3 Rounds For Reps Burpees Power Snatches (75,55) Box jumps (24,20) Thrusters (75,55) Chest-to-bar pull-ups Rest

2 Apr 21

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Metcon (Time) 20 min time cap 4RFT 10 Pull Ups 20 Burpees 30 Wall Balls Abs of 12 (ABs of 4-12 Try to make it thru without stopping!!) Set a clock so you can time properly! 12 sec Hollow Hold (Hands at hips) 12 V-Ups 12 sec[…]

1 Apr 21

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 SLIPS (AMRAP – Reps) Scales (front or back) L-Sit Holds Inversions (HS[…]

31 Mar 21

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Push Up SeriesĀ  The following is a typical layout (could vary) complete 3 PUs per item unless you have GREAT PUs… 2RNFT 5/3 Regular (Tri-cep) PU 5/3 Wide PU 5/3 Regular PU 5/3 One Hand in Front, One in Back 5/3 Regular PU 5/3 Other Hand in[…]