26 May 20

Metcon (AMRAP – Reps) Warm Up per Rachel Metcon (AMRAP – Reps) Body Armor from CompTrain 4 Rounds: 30 Seconds Max Double DB Rows 30 Seconds Rest 30 Seconds Max Double DB RDLs 30 Seconds Rest Metcon (AMRAP – Reps) 5 Rounds: AMRAP 3: 3 Double DB Power Snatches 6 Double DB OHS 9 Double[…]

25 May 20

Memorial Day <3 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here 45[…]

23 May 20

Metcon (Time) 30 Min Time Cap 2 RFT 200 meter Run 26 Hand Release Push-ups 200 meter Run 26 Kettlebell Swings (53/35 lb) 200 meter Run 26 Sit-ups 200 meter Run 26 Burpees 200 meter Run 26 Air Squats 200 meter Run 26 Box Jumps (24/20 in)

22 May 20

Metcon (AMRAP – Reps) Dynamic Warm Up Metcon (AMRAP – Reps) Body Armor Alternating On the Minute x 4 Rounds: Minute 1: 20 AbMat Sit-Ups Minute 2: (Move quickly but w/ great form) 10 Single Dumbbell Overhead Tricep Extensions 10 Close Grip Push-ups Max Dumbbell Bench Press Metcon (AMRAP – Reps) 5 rounds AMRAP 3[…]

21 May 20

Metcon (AMRAP – Reps) Warm Up per Mike Metcon (Time) Body Armor from CompTrain For Time (5 Minute Cap): 100 Jumping Lunges On the Minute (Starting at 0:00): 5 Double Dumbbell Thrusters Metcon (Time) “90 Shiny” from CompTrain 21-15-9: Dumbbell Power Cleans 50 Double Unders After Each Round Directly Into… 21-15-9: Dumbbell Front Squats 50[…]

20 May 20

Metcon (AMRAP – Reps) Warm Up per Mike Metcon (AMRAP – Reps) Body Armor from CompTrain Alternating Double Tabata x 4 Rounds: A) 40 Seconds Flutter Kicks, 20 Seconds Rest B) 40 Seconds Hollow Rocks, 20 Seconds Rest Metcon (Time) “Encore” from CompTrain On the 5:00 x 2 Rounds: 21 Over-and-Back Dumbbell Hops 12 Dumbbell[…]

19 May 20

Metcon (AMRAP – Rounds and Reps) AMRAP10 100M or :30 sec Run 15 Jumping Jacks 10 Air Squats 5 Burpees Metcon (Weight) Body Armor from CompTrain 3 Giant Sets: 9 Double DB Single Legged Deadlifts (Left) 9 Double DB Single Legged Deadlifts (Right) 15 Double DB Stiff-Legged Sumo Deadlifts 21 Weighted Glute Bridges Rest 2[…]

18 May 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) Body Armor from CompTrain AMRAP 5: Single Arm Dumbbell Strict Presses On the Minute (Starting at 0:00): 6[…]

16 May 20

AMRAP30 30 Double-Unders 10 Renegades* 10 OHS (75,55) 100 meter Sprint * Renegade = 1 Push Up + 1 Row  Left + 1 Row Right

15 May 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) Body Armor from CompTrain 3 Giant Sets: 50′ Single Arm Overhead Walking Lunge (Right) 15 Single Arm Deadlifts[…]