1 Apr 20

Metcon (AMRAP – Reps) EMOM5 In one :30 interval, complete: 10 I/O + 10 F/B + 10 Slaloms + 10 Rt Foot Running Steps + 10 DUs If you complete, add 2 reps to everything…and so on… Metcon (AMRAP – Reps) 10 min time cap Review and practice Turkish Get Ups 1, 2, 3… Since[…]

31 Mar 20

Metcon (AMRAP – Reps) Tabada (5 Total Rounds/ 10 mins) 1. :20 Scap Push Ups 2. :20 Hollow Hold 3. :20 Superman Hold 4. :30 S/H Controlled Roll (Roll from front to back to front without using your hands/elbows/thighs/feet) Metcon (AMRAP – Reps) Tabada Shoulder Touches Plank Holds/ Wall Walk In/ HS Hold on Wall[…]

30 Mar 20

Metcon (AMRAP – Reps) EMOM8 1. Right Foot Running 2. ME DUs 3. Right Foot Running 4. ME DUs 5. Right Foot Running 6. ME DUs 7. Right Foot Running 8. ME DUs Metcon (AMRAP – Reps) Abs from CompTrain Tabata: Single Arm Plank (L) Glute Bridges Single Arm Plank (R) Flutter Kicks 5 Total[…]

28 Mar 20

Metcon (AMRAP – Rounds and Reps) AMRAP25 (If you have a partner, ONE Runs while the other completes AMRAP 1st section (20 SJ and 20 Burpees) then switch and repeat section) and then move on to the next round 🙂 20 Star Jumps 20 Burpees 400 meter Run or 100 Right Foot Running Steps 20[…]

27 Mar 20

Metcon (AMRAP – Reps) EMOM5 In one :30 interval, complete: 10 I/O + 10 F/B + 10 Slaloms + 10 Rt Foot Running Steps + 10 DUs If you complete, add 2 reps to everything…and so on… Start w/ 4 Reps of each unless you’ve completed it and moved on 🙂 Metcon (AMRAP – Reps)[…]

26 Mar 20

Metcon (AMRAP – Reps) EMOM10 1. Jumping Jacks 2. Superman Pulses Metcon (AMRAP – Reps) Tabada Shoulder Touches Plank Holds/ Wall Walk In/ HS Hold on Wall Practice each position, choose one, complete 8 Rnds If you lack shoulder mobility, you may also: Pec Stretch/ Bands on Posts/ Band Spread aparts/ Scap Push Up/ Face[…]

25 Mar 20

Metcon (AMRAP – Reps) EMOM8 1. Right Foot Running 2. ME DUs 3. Right Foot Running 4. ME DUs 5. Right Foot Running 6. ME DUs 7. Right Foot Running 8. ME DUs Bills Miserable Abs 2 (1 RND) 30-4 count swimmers kicks 30 Pulse Ups 30 Diamond Pulse Ups 15 Leg Climbers 30 Oblique[…]

24 Mar 20

Metcon (AMRAP – Reps) Tabada 1. Lunges 2. Broad Jumps 3. Air Squats 4. Plank Holds (5 total rounds) (log total reps) (10 mins) Abs of 12 (Coaches Choice – ABs of 4 or 6 or 12 :)) Set a clock so you can time properly! 12 sec Hollow Hold (Hands at hips) 12 V-Ups[…]

23 Mar 20

kMetcon (AMRAP – Reps) EMOM10 Evens: 6-25′ Shuttle Runs Odds: 50 Reps AFAFP I/O, F/B, Slolam, Right Foot Running, DUs * If you do not have a rope yet, please do the FOOTWORK for the 50 reps… Ins and Outs Front to Backs Slolam Right Foot Running Step Double Unders SLIPS (AMRAP – Reps) Scales[…]

21 Mar 20

Metcon (AMRAP – Rounds and Reps) AMRAP30 With a Partner 40 Power Cleans (115,85) 20 Bar Facing Burpee Hop Overs 40 Front Squats 20 Cals AB 40 Push Jerks 20 Bar Facing Burpee Hop Overs 40 Thrusters 20 Cals AB Extra Credit Metcon (AMRAP – Rounds and Reps) At Home Workout AMRAP30 20 Hang Squat[…]