21 Jun 18

Metcon (Time) WARM-UP: 3 Rounds 30 feet Inch Worms w Push-up 10 Over head Squats – dowel 30 feet Bear Crawl 10 Front Stepping Lunges 30 feet Crab Walk 10 Squat Jumps 15 Min time cap 500m Row (Time) Max Effort 500m Row FIT Test Metcon (Time) CORE (5 min. cap) 50 hanging knee raises[…]

20 Jun 18

Metcon (Time) 2 Rounds 100M Run 5 Air squats 10 Walking Lunges 1-set of bands (1x5x10) Metcon (Weight) SPLIT Squats 5 Sets of 5 Reps Each Leg –Slow and Controlled 3 second negative -Feet should be in Split Jerk Position -lightly kiss the ground with your knee and keep knee behind your front toe -This[…]

19 Jun 18

Double-Unders  WARM UP: Double Under Progressions –Work about  :60 on and :30 for 5 rounds of different progressions Metcon (AMRAP – Reps) SKILLS/DRILLS 10-15 minutes of: Muscle Up or Ring Dip Progressions Examples: Jumping Muscle ups Hip to Rings Ring Row Pull through sitting on bands Karate Kid Kip off ground Ring Dip Iso hold[…]

18 Jun 18

Snatch (EMOM 7) 1 Power Snatch –work up to a heavy but not maximal Metcon (Time) Time Cap 14 Minutes! “Granite Games 18.1” (Rx) 15 Burpees over Rower 40/30 Calorie Row 15 Burpees over Rower 40/30 Calorie Row 15 Burpees over Rower Then 30 Power Snatches (135,95) Level 1 or 2 15 Burpees over Rower[…]

16 Jun 18

Metcon (Time) “Candy” (Rx) 5 rounds for time of: 20 pull-ups 40 push-ups 60 squats OR “Maggie” (Rx+) 5 rounds for time of: 20 handstand push-ups 40 pull-ups 60 single-leg squats, alternating legs SCALING Candy and Maggie are the less frequently seen cousins of Cindy and Mary. Newer athletes should stick with variants of Candy[…]

15 Jun 18

Metcon (AMRAP – Reps) Warm – Up 2-3 Rounds 25 DUs 3 5-second lower Air Squats 2 Passes of Bear Crawl 1 Wall Walk 10 min time cap Handstand Push-ups (E2MOM10 (5 Rounds)) Options (in order of my preference lol): 1 . 15-20 sec HSPU negative (slow lower/ fall out) 2 2-10 HSPUs, be consistent,[…]

14 Jun 18

Metcon (Time) Warm up: Teams of 2 5 Rounds 200m Row – each 20 Partner Med-Ball Sit-up throws each L1/L2 – reduce med ball situps 10-15 reps 15 minute cap Metcon (Time) CORE: Every :30 x 5 Min. 1. Plank 2. Superman Hold Metcon (Time) WOD 1: 24-18-12-6 1 Arm KB Snatch from Hang Knees[…]

13 Jun 18

New 6 Week Challenge The work will be cardio based and something everyone can do! There will be 5 extra challenges per week. Starts Wednesday, 13 Jun 18. Write your name on the board in the gym and put a tally mark next to your name whenever you complete a workout 🙂 Shoulder Press (Every[…]

12 Jun 18

Band Work  Complete 2 Rnds of the following: 10 Hands low, palms forward, reverse pulls 10 Hands at shoulder level, palms forward, reverse pulls 10 Hands overhead, palms forward, reverse pulls 10 X-pulls, hands finish with palms facing forward 10 Rotator pulls Bar Muscle-ups (10-15 Mins of BMU Transitions and Practice) Metcon (Time) “Bar Brawl”[…]

11 Jun 18

Metcon (Time) “Kelly-Ann” 5 Rounds 60 Double Unders 30 Wallballs (20,14) 400m Run L2- 4 Rounds L1- 4 Rounds of: 120 Single Unders 20 Wallballs 400m Run RX+ – Use (30,20) Wallball 30 Minute Cap. Extra Credit Band Work  Complete 2 Rnds of the following: 10 Hands low, palms forward, reverse pulls 10 Hands at[…]