26 Apr 21

Dynamic High Knees Down 5 Burpees High Knees Back Butt Kickers Down 10 Air Squats Butt Kickers Back Soldier Kicks Down 5 Ring Rows or Pull Ups Toe Taps Back (Flex Foot you’re tapping) Sumo Squat Down 5 Burpees Split Jerk Lunge Back Push Up Series (10 min time cap) The following is a typical[…]

24 Apr 21

Six Flags (Time) 6 RFT 6 Thrusters (135,95) 6 Burpees 6 Power Cleans (135,95) 6 Box Jumps (30,24) 6 KBS (70,53) 6 Sit 2 Stands 30 min time cap Fly solo or grab a partner

23 Apr 21

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Push Up Series  The following is a typical layout (could vary) complete 3 PUs per item unless you have GREAT PUs… 2RNFT 5/3 Regular (Tri-cep) PU 5/3 Wide PU 5/3 Regular PU 5/3 One Hand in Front, One in Back 5/3 Regular PU 5/3 Other Hand in[…]

22 Apr 21

Metcon (AMRAP – Reps) Dynamic Metcon (AMRAP – Reps) 10 min time cap 5 Rnds 10 Star Fish Crunches (single leg raise w/ cross cruch) 10 Penguins 10 Ins & Outs (sit on your bum/ hands on the ground behind you) 10 Dbl Leg Raises w/ WB if possible 10 Bird Dogs Marathon Monday (Time)[…]

20 Apr 21

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Abs of 12 (ABs of 4-12 Try to make it thru without stopping!!) Set a clock so you can time properly! 12 sec Hollow Hold (Hands at hips) 12 V-Ups 12 sec Hollow Hold 12 Toe Touches (straight leg, get as close as you can) 12 sec[…]

20 Apr 21

Metcon (AMRAP – Rounds and Reps) AMRAP10 20 RFRS 10 AMSUs or V-Ups 20 DUs 10 Supermans Metcon (Time) 10 min time cap 5 Rnds 10 Crab Walk Toe Touches 10 V-Ups 10 Supermans 10 Oblique Crunch Left Side 10 Oblique Crunch Right Side Metcon (AMRAP – Reps) 5 min to get max number of[…]

19 Apr 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 SLIPS (AMRAP – Reps) Scales (front or back) L-Sit Holds Inversions (HS holds/ walks/ wall walks/ taps)[…]

17 Apr 21

The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 To learn more about The Seven click here Mods[…]

15 Apr 21

Metcon (AMRAP – Reps) Coach Mike’s Warm Up SLIPS (AMRAP – Reps) Scales (front or back) L-Sit Holds Inversions (HS holds/ walks/ wall walks/ taps) Planks Stretching (pigeon/ couch/ banded shoulder stretch) SLIPS 5 mins, 1 min per position Back Squat (20RM BS 65% of New 1RM) Metcon (Time) 12-15 min time cap 10-9-8…2-1 DeadLift[…]

15 Apr 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 Push Up Series The following is a typical layout (could vary) complete 3 PUs per item unless[…]