Accessory Turkish Get Up (3×6) Metcon Get a Grip OPEN-PERFORMANCE AMRAP 15: 15 Toes-to-Bar 15 Hand Release-Push-ups 200m KB Farmers Carry (70’s/53’s) FITNESS (53/35) Mobility Active Recovery #3 (Restorative Pace) 500 Meter Light Row, followed by 2 rounds of: Down:Spiderman Lunge 7 KB Bottom Up Press (each arm) 12 Scorpions Then… 1 x 30 second Samson Stretch each side Then… 500 Meter Light Row, followed by two rounds of: Down and Back (each arm) Waiter Carry 8 Kb Single arm ohs (each arm) 10 Sit-ups Then BB Complex 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses … Continue reading 6/29/17

Weightlifting Front Squat (Find todays 1-rm) Push Press and Thruster (From the rack) Metcon Up Front EMOMx 10: Odd Minutes: 200m Run Even Minutes – 5 Thrusters (Climbing)   Continue reading 6/28/17

Weightlifting Power Snatch + Ohs (60%/2+2 65%/2+2 (70%/2+2)3) E2mom for 10 min Metcon Isabel For Time:  30 Snatches, 135# / 95#   Continue reading 6/27/17

Metcon Granite Games Qualifier Workout 5 2017 OPEN-PERFORMANCE For Time: 60 calorie row 80 wall ball shots(20/14) 100 double unders 40 calorie row 60 wall ball shots 80 double unders 20 calorie row 40 wall ball shots 60 double unders FITNESS Single-Under’s Cash Out Tabata: Superman Hold   Continue reading 6/26/17

Metcon Daniel For Time: 50 Pull-ups 400 meter run 21 Thruster, 95#/65 800 meter run 21 Thruster, 95#/65 400 meter run 50 Pull-ups In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006. To learn more about Daniel click here   Continue reading 6/24/17

Weightlifting Paused Front Squat (Find todays 1-Rm Front Squat@33X1) Metcon Granite Games Qualifier Event 4  OPEN 10 minute AMRAP 6 ring muscle-ups 12 shoulder to overhead (155/105lbs) 15 burpee box jump overs (24/20in) PERFORMANCE Chest to Bar (135/95) FITNESS Pull-ups (95/65lbs) 15 burpee box step overs (24/20in) Burps must be facing box(no lateral) Record Total Reps   Continue reading 6/23/17

Metcon Body Check  OPEN – PERFORMANCE – FITNESS Tabata (8 x :20 on/:10 off) Air Squats Sit-ups Push-ups Calorie Row Complete all 8 intervals before progressing to next station Score = Total reps/calories Accessory Shoulder bulletproofing 3 Supersets: 15 Rotator Retractions 2.5lbs,5lbs 20 Plate Front Raises 25 Banded Pull-Aparts Rest as needed between sets. Mobility 10 Min Row/Run/Bike (restorative pace) Then… Foam Roll Thoracic spine 1st Rib banded shoulder Tricep Rollout Lat Rollout Lac ball low back/upper glute Hamstring Stretch Calf Rollout Quad Rollout Couch Stretch (2min/side)   Continue reading 6/22/17

Weightlifting Every 2 minutes, for 6 minutes: High Hang Clean x 3 reps @ 60% Every 2 minutes, for 6 minutes: Hang Clean + Clean @ 80% Every 2 minutes, for 6 minutes: Clean & Jerk @ 85-90% Metcon Down Swinging OPEN – PERFORMANCE – FITNESS For Time: 50/35 Calorie Bike 800m Run 30 KB Swings (53/35) 20 Bar-Facing Burpees   Continue reading 6/20/17

Weightlifting Five sets Narrow-Grip Overhead Squat x 3 reps @ 3311 Goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used Metcon Granite Games Qualifier Event 3 Beginning on a 4-minute clock: Complete two rounds of: 12 Overhead Squats (95/65 lbs) 12 Toes to Bar If completed before 4 minutes, add 4 minutes to the clock and proceed to: Complete two rounds of: 10 Overhead Squats (135/95lbs) 12 Toes to Bar If completed … Continue reading 6/19/17

Metcon 300% OPEN – PERFORMANCE – FITNESS Teams of 3: 100/70 Cal Row 100 Box Jump Overs (24/20″) 100 Power Snatch (75/55) 100 Toes-to-Bar 100 Power Snatch (75/55) 100 Box Jump Overs (24/20″) 100/70 Cal Row   Continue reading 6/17/17