Metcon (No Measure)https://zoom.us/j/821189680WARM UP3 RoundsOdd Object Swing x 10Odd Object Goblet squat x 1:00Active Goalie Squat x 10Glute Bridges x 10 Metcon (No Measure)ACCESSORY3 RoundsGood Mornings x 10Deadbugs Read more April 2 2020
Metcon (No Measure)https://zoom.us/j/821189680WARM UPhttps://youtu.be/dnKqk6HyqQY2 RoundsCrab Walk-fwd x 10mInch Worm x 10Crab Walk-bwd x 10mWindmills x 5/sideKang Squat x 5 Metcon (No Measure)ACCESSORY3 RoundsPaused Glute Bridges x 10Paused Squats Read more April 1 2020
Metcon (No Measure)WARM UP3 RoundsPushups x 10Bear Crawl-fwd x 10mHand Release Push Ups x 10Bear Crawl-bwd x 10mTurkish Get Up x 2 per side Metcon (AMRAP - Reps)WOD"Tabata Read more March 31 2020
Metcon (No Measure)WARM-UP10 Leg Swings fwd/bwd10 Leg Swings side/sidethen-3 RoundsStraight leg raises x 10 each1:00 plank hold-forearmsScorpions x 5/side Metcon (No Measure)ACCESSORY10-9-8-7-6-5-4-3-2-1Step Ups on a stair or chairSingle Read more March 30 2020
WOD: Metcon (AMRAP - Reps)AMRAP 2020-40-60-80....Double Unders10-20-30-40....Sit Ups5-10-15-20....Hang Power Cleans 95/651-2-3-4....Strict Handstand Pushup Home: Metcon (No Measure)https://youtu.be/q53kXY3uxCw3 Rounds10 Deadbugs-total5 Paused Kang Squats10 Single Leg Deadlift/le Home: Metcon (Time)50-40-30-20-10Running steps in placeSitupsLateral Lunges-totalRussian Twists-total Rx+ Read more March 27 2020
Push Press + Push Jerk (2 Push Press + 3 Push Jerk)Work up to a max in 5 sets. WOD: Metcon (No Measure)Handstand PushupSkill Work Home: Metcon (No Measure)10-8-6-4-2Mountain Climbers/legLunges/legPaused Squat (3-5 Read more March 26 2020
WOD: Metcon (Time)3 Rounds400m RunRest 2:0030/24 cals Assault BikeRest 2:0020 BurpeesRest 2:00 Home : Metcon (No Measure)5-4-3-2-1Hand Release PushupsV-upsBirddogs/arm Home: Metcon (AMRAP - Reps)Death by Pushups (20:00 cap)Perform 5 pushups in the first minute Read more March 25 2020
WOD: Metcon (No Measure)3 Rounds20 Marching Glute Bridges10 Banded Lateral steps/direction WOD: Metcon (Time) 25 cals Rower25 Deadlifts 180/12025 Box Jump Overs 24/2025 Wall Balls25 Ring Dips25 Wall Balls25 Box Jump Read more March 24 2020
Overhead Squat (Find 3 Rep Max) WOD : Metcon (Time)21-15-9Overhead Squat 115/75Toes to Bar Home: Metcon (No Measure)3 Rounds10 Hand Release Pushups10 Straight Leg Situps Home: Metcon (3 Rounds for reps)3 Rounds3:00 Plank Hold* *After every round, Read more March 23 2020
A: Metcon (No Measure)2 RNFT10 Banded Good Mornings10 Birddogs (5/arm)10 Box step ups (5/leg) WOD: Metcon (Calories)AMRAP 421 Deadlifts 225/15521 Box JumpsMax Cals on Assault Bike Rest 4:00 AMRAP 415 Deadlifts 225/15515 Read more March 20 2020