Metcon Home Wod #23 (with equipment) AMRAP 18: 10 Strict Toes to Bar 20 Alternating Dumbbell Snatches 60 Double-Unders/90 Single Skips —— (no equipment) AMRAP 18: 10 Toe Raises 20 Odd-Object Ground-to-Overhead 60 Double-Unders/90 Single Skips – SUBS: Double Unders 60 Dot Hops (each foot tap counts as a rep) – STIMULUS: -Pick a weight that you can complete the snatches with 1 break MAX each round. -For the strict toes to bar choose a number and height for feet that allows you to stay as strict as possible. -FInd a moderate pace through the whole workout that allows you … Continue reading 4/10/20

Metcon Home wod #22  (with equipment) 5 Rounds For Time: 100m Single DB Farmers Carry 200m Run 30 Dumbbell Swings – (no equipment) 5 Rounds For Time: 100m Odd-Object Carry 200m Run 30 Odd-Object Swings – STIMULUS: -Choose a heavier load if available for the single DB Farmer Carry, but weights that will allow you to complete 100m unbroken each time. -Let’s use the 200m jog as recovery before getting back to the swings. ——– SUBS: Single DB Farmer’s Carry: 50 Single DB Step-Ups Run: 10 x 10m Shuttle Runs or 20 Burpees Continue reading 4/9/20

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

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

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

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

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

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

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

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