25 Jun 21

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Metcon (AMRAP – Reps) 10 min time cap 3RNFT 10 Band Pull Aparts 10 S/H Swings 15 Sec Shoulder Distraction w/ band, each side 10 Scap Pull Ups 30 sec HS Hold Back Squat (8RM BS 80% of New 1RM to start or add 10-20#) Bear Complex[…]

24 Jun 21

Metcon (AMRAP – Reps) Coach Amanda’s Warm Up 10 mins Bills Miserable Abs 2 (15 mins to complete Bill’s Miserable Abs 2 x2 Rnds) 30-4 count swimmers kicks 30 Pulse Ups 30 Diamond Pulse Ups 15 Leg Climbers 30 Oblique Crunches, each side 15 Leg raises w/ Med Ball (10,8) immediately into 15 Leg raises[…]

23 Jun 21

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Metcon (Time) AFAP 100 AMSUs/ or V-Ups Metcon (AMRAP – Reps) EMOM10 1. Pull Up Negs, 5 secs hold at top/ 10 sec lower/ 5 sec hold at bottom in active shoulders May work Strict MU Negs also 2. 5 Zottman Curls Metcon (AMRAP – Rounds and[…]

22 June 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 Metcon (AMRAP – Reps) 10 mins to work on Core Stability Complete 3 Rounds 1. Can you[…]

21 Jun 21

Metcon (AMRAP – Reps) 10 mins to accumulate 2 mins of L-Sit It’s time for a lot of you to move to THE RINGS ON PU Bar/ or just hold time on Bar/ or hold time on Rings with shoulders under rings If you can Try to do this in 6 sets of 20 secs[…]

18 Jun 21

Metcon (AMRAP – Rounds and Reps) AMRAP25 Solo or Partner 1 Pass on Monkey Bars (or 10 RRs or PUs) 10 Front Squats (115,85) 20 S2OH 30 Cals AB 40 Walking Lunges 500M Run

18 Jun 21

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Metcon (Time) 10 mins to accumulate 2 mins of L-Sit ON PU Bar/ or just hold time on Bar/ or hold time on Rings with shoulders under rings If you can Try to do this in 6 sets of 20 secs or 4 sets of 30 secs…in[…]

17 Jun 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 Metcon (AMRAP – Reps) 10 min time cap 3RNFT 10 Band Pull Aparts 10 S/H Swings 15[…]

16 Jun 21

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Bills Miserable Abs 2 (15 mins to complete x2 Rnds) 30-4 count swimmers kicks 30 Pulse Ups 30 Diamond Pulse Ups 15 Leg Climbers 30 Oblique Crunches, each side 15 Leg raises w/ Med Ball (10,8) immediately into 15 Leg raises (no Med Ball) 50 Med Ball[…]

15 Jun 21

Metcon (AMRAP – Rounds and Reps) AMRAP10 200M Run 10 Alt. Lunges 5 Burpees 5 Deep Squat Jumps 5 RDLs w/ BB 100 AbMat SitUps (Time) For time Shoulders and hands must touch the ground at the back of the sit up Shoulders must be forward of the hips at the top of the sit[…]