4/8/20

Metcon Homewod #21 (with equipment) On the 0:00… Round #1: 5 Rounds of “Strict Cindy” 50 Single Dumbbell Power Cleans – On the 8:00… 4 Rounds of “Strict Cindy” 40 Dumbbell Goblet Squats – On the 16:00… 3 Rounds of “Strict Cindy” 30 Alternating Single Arm Squat Clean Thrusters – (1 round of ” Strict Cindy” is 5 Strict Pull-Ups 10 Push-ups 15 Air Squats) – (without equipment) On the 0:00… Round #1: 5 Rounds of “Sindee” 50 Odd- Object Ground to Shoulder On the 8:00… 4 Rounds of “Sindee” 40 Odd-Object Squats On the 16:00… 3 Rounds of “Sindee” … Continue reading 4/8/20

4/7/20

Metcon Home Wod #20 (with equipment) For Time: 400m Run 100 DU, 50 Sit-Ups, 400m Run 80 DU, 40 Sit-Ups, 400m Run 60 DU, 30 Sit-Ups, 400m Run 40 DU, 20 Sit-Ups, 400m Run 20 DU, 10 Sit-Ups, 400m Run ———————- (without equipment) For Time: 100 Line Hops, 50 Sit-Ups, 400m Run 80 Line Hops, 40 Sit-Ups, 400m Run 60 Line Hops, 30 Sit-Ups, 400m Run 40 Line Hops, 20 Sit-Ups, 400m Run 20 Line Hops, 10 Sit-Ups, 400m Run STIMULUS: -This big, longer chipper workout will challenge our metabolic conditioning. -A good overarching rule for this workout is that … Continue reading 4/7/20

4/6/20

Metcon Home Wod #19 (with equipment) AMRAP 20: 4 Strict Pull-ups 8 Burpees 12 Single Dumbbell Step Back Lunges ———————— (no equipment) AMRAP 20: 8 Odd-Object Rows 8 Burpees 12 Odd-Object Step-Back Lunges STIMULUS: -The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark. -Strict pull-ups will be the only movement we may break up today -Burpees are standard with chest to ground and full hip extension at the top. -Let’s keep both hands on either side of the dumbbell held horizontally across the chest during the lunges. – Possible subs: Horizontal … Continue reading 4/6/20

4/4/20

Metcon Home Wod #18 (with equipment) 5 Rounds For Time: 400m Run 20 Alternating Dumbbell (or kb) Snatches 20 Single Arm Dumbbell OHS – (odd object option) 5 Rounds For Time: 400m Run 20 “Odd-Object” Ground-to-Overhead 20 “Odd-Object” Squats — *Power Snatches change arms every rep *OHS change arms as athlete chooses Stimulus: -A helpful approach can be to establish your first round as your slowest, and then try to be seconds faster with each round. -Your score is total time of completion. – RUN SUBS If unable to run outside, complete one of the following: 40 Swings 500 Meter … Continue reading 4/4/20

4/3/20

Metcon Home Wod #17 (With Equipment) For Time: 100 Alternating DB Clean and Jerks *On The Minute – 5 Lateral Burpees over DB ————- (No Equipment) For Time: 100 Odd-Object” Ground-to-Overhead (if object is too odd go to shoulder) *On The Minute – 5 Lateral Burpees Over Object ———— Stimulus: -3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time -DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top. -Let’s choose a DB … Continue reading 4/3/20

4/2/20

Metcon Home Wod #16  5 Rounds: AMRAP 1:00 Mountain Climbers AMRAP 1:00 Push Ups AMRAP 1:00 Jump Squats AMRAP 1:00 V-Ups – -Rest 3:00 Between Rounds- ——————————— Score: Track reps in Wodify for each round. Scaling: – Elevate the push ups to a box, bench or couch – Substitute jump squats to air squats – Substitute sit ups or crunches for V-Ups Continue reading 4/2/20

4/1/20

Virtual Classes M-F 6am and 6pm, SAT 9am (zoom meeting link provided on private fb and in emails) Metcon Home wod #15 (with equipment) 5 x 3:00 AMRAP, Resting 1:00 between:AMRAP 3 Minutes: 6 Burpees 8 Alternating Single Arm Squat Cleans 10 Lateral Over-And-Back DB Hops* *New standard: Hopping over and back = 1 rep – (no equipment) 5 x 3:00 AMRAP, Resting 1:00 between: AMRAP 3: 6 Burpees 8 Odd-Object Squat Cleans 10 Lateral Over-And-Back Odd-Object Hops —————— Extra Core Work: 1:00 R. Side Plank 1:00 L. Side Plank 1:00 Rest :45, :45, :45, :30, :30, :30, :15, :15, … Continue reading 4/1/20

3/31/20

Metcon Home Wod #14 (with equipment) 5 Rounds For Time: 400m Run 30 DB Goblet Thrusters 30 Lateral Hops over DB ———————– (No equipment version) 5 Rounds For Time: 400m Run 30 “Odd-Object” Thrusters 30 Lateral Hops over “Odd-Object” – STIMULUS: -In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds. -Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the goblet thrusters -Goblet Thrusters will be completed with a single dumbbell held with a hand on either end of the dumbbell * See … Continue reading 3/31/20

3/30/20

Metcon Home Wod #13 (with equipment) AMRAP 15: 20 Single Arm Dumbbell Snatches 40 Double-Unders 20 Burpees 40 Double-Unders – (without equipment) AMRAP 15: 20 “Odd-Object” Ground-to-Overhead 20 Lateral Hops over “Odd-Object” 20 Burpees 20 Lateral Hops over “Odd-Object” – STIMULUS: -Looking to complete 5+ rounds in this 15 minute AMRAP -Find a moderate- heavy weight on the DB that will allow you to complete the set unbroken -Aim to complete the double unders unbroken Extra 5 Rounds 1:00 Superman Hold -Rest as needed- Continue reading 3/30/20

3/28/20

Metcon Home Wod #12 Every 2 Min for 20 Min: 10 Box Jumps or Jumps Over an Object 20 Flutter Kicks (20 per leg, 40 total kicks) *Max Rep Air Squats in remaining time No rest, continue squatting until the next 2 minute win- dow begins and restart. * Score record air squat reps from each round. – -Scaling options – Step ups or Tuck Jumps for Box Jumps – Fewer Flutter Kicks or perform 10-20 crunches – Squat to a Chair, Couch or Bench – Reduce overall volume – 10-16 minutes (5-8 rounds) Extra Shoulder Death Circuit :30 Palms … Continue reading 3/28/20