12 Jan 21

Metcon (AMRAP – Reps) EMOM10 1. 5 Cals AB, always using arms, how fast can you get them done? 2. 5-10 OHS, tap your butt to something if you need to Metcon (AMRAP – Rounds and Reps) AMRAP12 10 Cals AB 10 V-Ups or 5 T2Bs 10 OHS UNBROKEN (75,55) Rx+ is 10 T2B and[…]

11 Jan 21

Metcon (AMRAP – Reps) EMOM10 1. SUs 2. Active Shoulder Hold on Bar 3. RFRS 4. 10 SM/HR Swing, legs tight, stay in S/H position 5. DUs 6. 10 SM/HR Swing 7. RFRS or DUs 8. 10 SM/HR Swing 9. RFRS 10. 10 SM/HR Swing * If new or not ready for Holds on Bar,[…]

9 Jan 21

Barbell/ Burpee Birthday Chipper (Time) For time: Partner WOD: 2 Rnds: 50 DLs (135,95) 23 Cals on AB 50 HPC 23 Cals on AB 50 Front Squats 23 Cals on AB 50 Push Jerks 23 Cals on AB 50 Thrusters 23 Cals on AB

8 Jan 21

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Metcon (Time) 20 min time cap 3RFT 30 Box Jumps (24,20) 15 Clean & Jerks (95,65) Then, Immediately into 3RFT 30 Alt. Pistols 10 Clean & Jerks (125,85) * Scaled: Box Jumps = Step Ups; Pistols = Goblet Squats or modified pistol if coach approved Metcon (Time)[…]

7 Jan 21

Metcon (AMRAP – Reps) EMOM10 1. AMSUs, Review of bottom: Shoulder blades hit the floor and hands touch the floor over your head; At top: Shoulders lean forward past hips and hands touch TOES 2. 5-10 Box Jumps (may step up 1st & 2nd Rnds) Focus is TO OPEN HIPS on top of the box[…]

6 Jan 21

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Handstand Push-ups (10 mins to review HSPUs and Bear Crawls) Metcon (Time) 20 min time cap 2RFT 21-15-9 DLs (175,125, Rnd1) (225,175, Rnd2) HSPUs (No more than 2 Ab Mats, No kipping unless at 1 Ab Mat) * Sub for HSPUs today = Bear Crawl, yes, that[…]

2 Jan 21

Metcon (Time) 10RFT 10 Cals Rower 10 OHS (75,55) or Back Squats (95,65)* 20 Running Steps w/ Rope * I prefer for you to OHS

1 Jan 21

Metcon (Time) Happy New Year Teams of 2 50 DUs 50 Wtd Lunge (35,25 DB) 50 AB Cals 50 Burpee Pull Ups 50 V-Ups 50 Box Step Ups (20,16) (35,25 DB) 50 AB Cals 50 Hang Power Cleans (125,85) 50 Wall Balls (20,14)

31 Dec 20

Metcon (AMRAP – Rounds and Reps) 30 Min Time Cap 100M Run 1, 2, 3…and so on… Front Squats (95,65) Burpee Box Jump Overs (24,20) * Run before every round

30 Dec 20

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Metcon (AMRAP – Reps) For 10-15 mins Work on your hardest level Ring Row or Pull Up/ MU or T2B Ring Rows, harder Holds Swings Linking Kipping Butterfly BMU – jumping/ band/ solo RMU – per Coach Metcon (Time) 15 min time cap 4RFT 15 Thrusters (95,65)[…]