2/9/19

**OPEN GYM ONLY 12-2pm** Metcon Mumbo Jumbo OPEN & PERFORMANCE Teams of 3 For Time (30 Minute Cap) 3 Rounds: 30 Deadlifts (95/65) 30 Hang Power Cleans (95/65) 30 Push Jerks (95/65) 100/70 Calorie Echo Bike 2 Rounds: 30 Deadlifts (135/95) 30 Hang Power Cleans (135/95) 30 Push Jerks (135/95) 100/70 Calorie Echo Bike 1 Round: 30 Deadlifts (175/125) 30 Hang Power Cleans (175/125) 30 Push Jerks (175/125) — Fitness (95/65), (115/80), (135/95) Continue reading 2/9/19

2/6/19

Metcon Sole Cycle OPEN AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (155/105) 21/15 Calorie Row/ Echo Bike Rest 5 Minutes AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (135/95) 21/15 Calorie Row/ Echo Bike Rest 5 Minutes AMRAP 5: 15 Barbell-Facing Burpees 21 Power Cleans (115/85) 21/15 Calorie Row/ Echo Bike – Performance Lateral Barbell Burpees – Fitness (115/80) , (95/65) ,  (75/55) *Schwinn – 27/21 Cash Out Body Armor 5×5 Bench Press (Building to a Heavy Set of 5) – Followed By… 100 Banded Good Mornings 100 Banded Pull-Aparts Continue reading 2/6/19

2/4/19

Weightlifting Front Squat (Find today’s heavy single) (When we go “heavy” there is still a high priority on moving well. Heavy also means it is relative for the day and not related to all time bests.) Metcon Funny Bone OPEN-PERFORMANCE-FITNESS 21-15-9 Kettlebell Swings Box Jump Overs (24/20) Front Squats — — — — — — — RX/PX – (70/53), (135/95) FX – (53/35), (95/65) *practice 5 reps of each movement before the start of workout. Continue reading 2/4/19

2/2/19

Metcon Wet Floor OPEN & PERFORMANCE In Teams of 2 AMRAP 20: 75 Wallballs (20/14) 60 AbMat Sit-ups 45/30 Calorie Row 30 Burpee Box Jumps (24/20) – Fitness Wallballs (14/10) – Row: 1 guy and 1 girl, complete 40 calories. If short on rowers, stagger by 3 minutes – Break up Strategy **Wallballs and AbMat Sit-ups:** Switch Every 10-15 Reps **Men’s Row:** 25-20 or 15-10-10-10 **Women’s Row:** 15-15 or 8-8-7-7 **Burpee Box Jumps:** Switch Every 5 Reps Continue reading 2/2/19

1/31/19

Weightlifting Power Snatch (EMOM 10:) 1 Hang Power Snatch + 1 Power Snatch *Record Final Weight Metcon Randy For Time: 75 Power Snatches, 75# 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 75/55 – 1. 21-18-15-12-9 2. 5 Sets of 15 3. 10-10-10-9-8-7-6-5-4-     3-2-1 4. 10-9-8-7-6-5-5-5-5-5-5-5 5. 5 Sets of 8 + 5 Sets of 7 Continue reading 1/31/19