Friday, 1 May 2020

METCON Go through this twice 0-5:00 minutes 20 burpee box jumps 40 mountain climbers 5-7:00 (Rest) 7-12:00 minutes 10 Single  Db Devils Press 40 Du/80 ss 12-14:00 (Rest) Go back to Start

Thursday, 30 April 2020

METCON 20 Minute AMRAP 20 Jumping lunges 20 Single Db Cleans 20 Box Jumpovers Accessory Work 4 Rounds :30 Wall sit hold 10 Heavy Goblet squats / Front back pack squats – 2 second tempo

Wednesday, 29 April 2020

METCON 20 Minute AMRAP 20 Single db/kb box step overs 20 Db snatch 200 Metre front rack carry Accessory Work Tabata :20 on/10 off Hollow rocks

Tuesday, 28 April 2020

METCON 20 Minute AMRAP 100m overhead carry 50 Du/100 ss 15 plate to overhead Accessory Work 4 Sets 10 Plate/dB/ odd object Front raises 10 Plate/dB/ odd object lateral raises 10 hollow rocks

Monday, 27 April 2020

Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a weighted vest, 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

Saturday, 25 April 2020

Metcon EMOM 20 Minute 1- 15 Push ups 2- 20 Sit Ups 3- Max Burpees 4- Rest Score = Total Burpees Strength 3 – 4 Sets On each arm Max Db/Kb Strict press + Push press

Friday, 24 April 2020

Metcon 20 Minute AMRAP 100 M Run 50 Pistols/100 Air squats 100 M Run 50 Box Jumpovers 100 M Run Accessory Work 15 Minute Running clock 10 Single Leg Romanian deadlift Each side Rest :30

Thursday, 23 April 2020

Accessory Work 16min running clock 10 DB/Kb Bent over row(each side) 10 Scapular Push ups Rest :30 Metcon Time cap – 20:00 Minutes Buy in 200 Metre run 200 Single Db/Kb Power Cleans -Every drop 5 Db/Kb Pendlay row Buy Out 200 Metre run

Wednesday, 22 April 2020

METCON Running Clock 0-10:00 Minutes 20 Plate to overhead 5 Metre Hs walk/10 m Bear crawl 10-12:00 (Rest) 12-20:00 Minutes 20 Db/kb Step overs (10 each side) 20 Suitcase Deadlift (10 each side) 20-22:00 (Rest) 22-30:00 Minutes 10 Hollow Rocks/Sit-ups 20 Plank to Push up

Tuesday, 21 April 2020

METCON 10 ROUNDS of 3-min AMRAP 50 metre Run 20 Backpack step back lunges 20 Backpack Air squats In remaining time Max Burpees Rest 1:00 minute Score is total Burpees