5/1/20

Metcon Home Wod #40 For Time: 50 Single Arm Alternating Dumbbell Squat Cleans 100 Double Unders 50 Hand Release Push-ups 100 Double Unders 50 Single Arm Alternating Dumbbell Power Cleans Cleans – Movement Options: DUMBBELL CLEANS Odd Object Squat Cleans 100 Air Squats – DOUBLE UNDERS OPTIONS 1. 50 Lateral Line Hops 2 .Reduce Reps 3. 150 Single Unders (1.5x) 4. 3 Minutes of Practice ——————– Strength/Accessory Alternating On the Minute x 10: 1st Minute: 4 Tempo Split Squats (Left) 2nd Minute: 4 Tempo Split Squats (Right) – Tempo: 4 Seconds Down, Fast Up Continue reading 5/1/20

4/29/20

Metcon Home Wod #38 (“Bergeron Beep Test”)  On the Minute For As Long As Possible: 7 Single Dumbbell Goblet Thrusters (odd-object thruster) 7 Alternating Single Dumbbell Snatches (odd-object ground to overhead) 7 Burpees After 10 Rounds: Add (1) Rep to Each Movement Strength/Accessory AMRAP 5: Strict Pull-ups -then; Every Minute on the Minute: 7 Dumbbell Push-ups Continue reading 4/29/20

4/27/20

Metcon Home Wod #36 3 Rounds: 10 Strict Pull-ups (20 Odd Object Rows) 20 Push-ups 30 Sit-ups 40 Jumping Lunges 30 Sit-ups 20 Push-ups 10 Strict Pull-ups (20 Odd Object Rows) – *Rest 3 Min Between Rounds Strength/Accessory Tabata: Dumbbell Front Squats or Odd-Object Zercher Squat 8 Rounds: 20 Second Work 10 Seconds Rest Continue reading 4/27/20

4/24/20

Metcon Home Wod #34 AMRAP 20: 9 Push-ups 15 DB/Odd Object Rows 21 Air Squats – Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight — MODIFICATIONS —- PUSH-UPS Deficit Push-ups Hand Release Push-ups Elevate Hands to Box or Bench Knee Push-ups Strength/Accessory 3 Sets For Max Reps: Single Arm Kneeling Arnold Strict Press (Each Side) Continue reading 4/24/20

4/23/20

Metcon Home Wod #33 3 Rounds for total reps, Fight Gone Bad Style 1:00 Max Pull Ups/KB Swings 1:00 Max Step Through Lunges 1:00 Max Push Ups 1:00 Max 50’ Shuttle Runs/Double-unders 1:00 Rest ————– (no equipment) 1:00 Max Odd object cleans 1:00 Max Step Through Lunges 1:00 Max Push Ups 1:00 Max 50’ Shuttle Runs/Double-unders 1:00 Rest -Record total reps from each of the 3 rounds. – Strength/Accessory 5 Sets, moving right from one push up variation to the other: 5 Plyo Push Ups 5 Deficit Push Ups 2/1″ 5 Push Ups *Rest as needed between sets Continue reading 4/23/20

4/22/20

Metcon Home Wod #32 [On the 0:00] For Time: 21 Burpees 1 Round of “Dumbbell DT” 18 Burpees 1 Round of “Dumbbell DT” 15 Burpees 1 Round of “Dumbbell DT” 12 Burpees 1 Round of “Dumbbell DT” —- [On the 10:00] For Time: 21 Air Squats Hops Over Dumbbell 1 Round of “Dumbbell DT” 18 Air Squats Hops Over Dumbbell 1 Round of “Dumbbell DT” 15 Air Squats Hops Over Dumbbell 1 Round of “Dumbbell DT” 12 Air Squats Hops Over Dumbbell 1 Round of “Dumbbell DT” ————- (no equipment) Sub dumbbell “DT” with odd-object “DT” “Odd Object DT” goes … Continue reading 4/22/20