8/16/18

Strength/Accessory 3 sets: (not for time) Barbell Hip Bridge with resistance band around knees (below knee) x 10 Slow ring rows x10 Plank :60 sec Metcon OPEN & PERFORMANCE AMRAP 15: 60 Double Unders 18 Box Jumps 24/20 15 Deadlifts (225/155) – FITNESS 120 Single Unders Deadlifts (155/105) *Score is rounds and reps If new to double-unders movement scale to :60 sec of du practice Continue reading 8/16/18

8/15/18

Metcon Big Clean Complex 6 Sets of the following complex: High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk – *Each set consists of completing all 12 reps without dropping the bar. New set every 4 minutes Continue reading 8/15/18

8/13/18

Metcon Lead Foot OPEN & PERFORMANCE AMRAP 4: 27 Calorie Row 27 Burpees 27 CTB Pull-ups Rest 4:00 AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Calorie Row 15 Burpees 15 Pull-ups – FITNESS 27  Pull-ups 21 Toes-to-Bar 15 Pull-ups Scale:V-ups/Knee to chest/ jumping C2b/Jumping Pull-ups If no rower use bike Cool Down 200 m walk 2 rounds 20 banded pull-aparts Lat rollout :60 sec min per side Continue reading 8/13/18

8/13/18

Weightlifting Back Squat (3×5) These are three challenging working sets for the day, preceded by 2-3 warmup sets. Athletes have the choice to build to something heavy for a set of 5 or choose one weight to work at across the board Metcon Thin Air OPEN – PERFORMANCE – FITNESS 4 Rounds For Time: 40 Air Squats 30 AbMat Sit-Ups 20/15 Calorie Row/Bike *if no machine sub with 200 Meter Run or stagger by 2 minutes Cool Down 200 meter walk Couch stretch – :90 sec per leg Continue reading 8/13/18

8/11/18

Metcon 31 Heroes 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs 11 Box Jumps, 30″/ 24″ Partner 2: 400m Run with sandbag This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag. Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. To learn more about 31 Heroes click here – OPEN-PERFORMANCE Sandbag (50#) FITNESS (95/65) (24/20) Sandbag (40/30#mb) – If no rope; Pull-ups x20 reps Ring … Continue reading 8/11/18

8/9/18

Weightlifting Deadlift 15 minutes to build to a heavy set of 10 deadlifts. Athletes can aim to complete 2 warmup sets followed by 2-3 working sets, putting them at a set roughly every 3 minutes. Metcon Captain Insano OPEN & PERFORMANCE 3 Rounds: 20 Deadlifts (155/105) 15/10 Calorie Row/Bike 20 Hang Dumbbell Reverse Lunges (50’s/35’s) 15/10 Calorie Row/Bike – FITNESS (115/80) (35’s/25’s) – RX+ (245/165) (65’s/45’s) Stagger by 1 minute to prevent backup at the machines Continue reading 8/9/18

8/9/18

Weightlifting Romanian Deadlift (3×8 ahap) *25 glute bridges between sets Metcon OPEN 20 min AMRAP: 200m run 5 HSPU 11 russian swings 70/53 8 push-ups (touch hands behind the head at the bottom of the pushup for each rep) – PERFORMANCE Z-press 50/35 53/35 – FITNESS z-press 35/25 kb 35/26 run=2 points Continue reading 8/9/18

8/8/18

Metcon Hot Sauce OPEN & PERFORMANCE AMRAP 3: 21/15 Calorie Row 21 Lateral Bar Burpees Max Overhead Squats (75/55) *rest 3 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Bar Burpees Max Overhead Squats (95/65) *rest 3 minutes AMRAP 3: 15/11 Calorie Row 15 Lateral Bar Burpees Max Overhead Squats (115/80) *rest 3 minutes AMRAP 3: 12/9 Calorie Row 12 Lateral Bar Burpees Max Overhead Squats (135/95) – FITNESS: (45/35), (65/45),(75/55),(95/65) – RX+Lateral Burpees Over Erg Continue reading 8/8/18

8/7/18

Metcon Jump City OPEN For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (155/105) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (155/105) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (155/105) – PERFORMANCE 135/95 – FITNESS 95/65 2 to 1 singles Continue reading 8/7/18

8/6/18

Weightlifting Power Snatch *15 minutes to find today’s heavy single * Quality over load. Metcon Randy For Time: 75 Power Snatches, 75/55 In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. To learn more about Randy click here FITNESS 65/45 *Break up strategy 21-18-15-12-9 5 Sets of 15 5 Sets of 10, 8-8-7 Continue reading 8/6/18