Metcon Fair Share Teams of 3: 2 Rounds For Time (30 Minute Cap): OPEN-PERFORMANCE: 200 Meter Run (Each) 100 Dumbbell Snatches (50/35) 200 Meter Run (Each) 100 Box Jump Overs (24/20) 200 Meter Run (Each) 100 Thrusters (95/65) – FITNESS: (35/25), (75/55) – If unable to run, complete one of the following: 250/200 Meter Row 14/10 Cal Echo Bike 20/14 Cal Schwinn Bike — Break up strategy: **First Set:** 12-12-12 **Second Set: **11-11-11 **Third Set:** 11-10-10 Completing each movement in 4 sets each would look like this: **First Set: ** 10-10-10 **Second Set:** 9-9-9 **Third Set:** 8-8-8 **Fourth Set: ** … Continue reading

11/27/18

Strength/Accessory Single Kettlebell Deadlift (from floor), Kb Row, Kb Power Clean (from floor), Kb Thruster: 3 reps each side (alternating) -3 to 5 sets *plenty of rest in between sets for quality reps Metcon Full Count OPEN-PERFORMANCE: 30-25-20-15-10: Kettlebell Swings (53/35) – FITNESS: (35/26) – *After Each Set: 14/10 Calorie Echo Bike 200 Meter Sand Bag Run (50/35) – *If unable to use Sand Bag, use a medicine ball – *If unable to Echo Bike, complete one of the following: 20/14 Cal Schwinn Bike 14/10 Calorie Row  —— If unable to run, double up on the machine calories after each … Continue reading 11/27/18

11/26/18

Weightlifting  “Macho Man” complex. (3 Power Cleans 3 Front Squats 3 Push Jerks) *15 minutes to work toward their heavy *All 9 reps must be completed without putting the bar down. Aim to get in 2-3 warmup sets and 3 challenging working sets. Metcon Randy Savage OPEN-PERFORMANCE: AMRAP 12 3 Rounds of “Macho Man” (135/95) 15 Toes to Bar – FITNESS: (95/65) – *Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks Continue reading 11/26/18

11/24/18

Metcon Boxed Out OPEN-PERFORMANCE For Time: 800 Meter Run 21 Hang Power Snatches (95/65) 21 Burpee Box Jumps (24/20) 400 Meter Run 15 Hang Power Snatches (95/65) 15 Burpee Box Jumps (24/20) 200 Meter Run 9 Hang Power Snatches (95/65) 9 Burpee Box Jumps (24/20) – FITNESS (65/45) – Strategy ***21’s*** 2 Sets: 12-9 3 Sets: 8-7-6 ***15’s*** 2 Sets: 8-7 3 Sets: 6-5-4 ***9’s*** 2 Sets: 5-4 3 Sets: 3-3-3 If unable to run, complete one of the following: ***800 Meter*** 1000/800 Meter Row 56/40 Cal Echo Bike 80/56 Cal Schwinn Bike – ***400 Meter* ** 500/400 Meter Row … Continue reading 11/24/18

11/23/18

Weightlifting Deadlift (6/4/2) 15 minutes to build to a heavy set of 6, 4, and 2 Metcon Smooth Criminal OPEN-PERFORMANCE AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165) – FITNESS 120 Single Skips Wb (14/10) (165/115) Strategy ***Double Unders* ** 2 Sets: 30-30 3 Sets: 20-20-20 ***Wallballs*** 2 Sets: 15-15 3 Sets: 12-10-8 ***Deadlifts* ** 2 Sets: 8-7 3 Sets: 6-5-4   Continue reading 11/23/18

11/22/18

HAPPY THANKSGIVING!! Metcon Filthy Fifty For Time: 50 Box jumps 50 Jumping pull-ups 50 Kettlebell swings 50 steps Walking Lunge 50 Knees to elbows 50 Push press 50 Back extensions 50 Wall ball shots 50 Burpees 50 Double unders –variations– OPEN – PERFORMANCE: Bj 24/20, Pull-ups, Kb 53/35, PP 45/35, Wb 20/14 – FITNESS: Bj 20, Jumping pull-ups, Kb 35/26, Single skips 100 – **Sub Supermans for Back extensions Continue reading 11/22/18

Weightlifting Paused Front Squat (Heavy Single 3 Second Pause) 15 min – Metcon Breaking Bad OPEN 5 Rounds: 200 Meter Run 2-4-6-8-10 Front Squats (165/110) – PERFORMANCE (135/95) – FITNESS (115/80) if unable to run: 250/200 Meter Row 14/10 Calorie Echo Bike 20/14 Calorie Schwinn Bike Continue reading