3/27/20

Metcon Home Wod #11 (With equipment) “Deck of Cards” Spades – Goblet Squats Clubs – Burpees Diamonds – Sit-Ups Hearts – Single Arm DB Snatches – (Without equipment) Spades – Odd-Object Zercher Squats Clubs – Odd-Object to Shoulder Hearts – Sit-Ups Diamonds – Burpees Continue reading 3/27/20

3/25/20

Metcon (With Equipment) Home Wod #9 With a running clock A. On the 0:00… 3 Rounds: 20 Jumping Lunges 20 Single Arm Hang Dumbbell Snatches B. On the 7:00… 3 Rounds: 20 Jumping Lunges 20 Single Arm Power Cleans C. On the 14:00… 3 Rounds: 20 Jumping Lunges 20 Singe Arm Dumbbell Thrusters (Dumbbell Weight – 50/35, or whatever you may have…) – (Without Equipment) A. On the 0:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Ground-to-Overhead B. On the 7:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Step-Ups C. On the 14:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object … Continue reading 3/25/20

3/24/20

Metcon Homewod #8 With Equipment 5 Rounds For Time: 80 Double-Unders 40 Sit-Ups 20 Pushups 10 Reverse Burpees ——— No Equipment 5 Rounds For Time: 60 “Dot Hops” 40 Sit-Ups 20 Pushups 10 Reverse Burpees Stimulus: -Double unders should be a number you can complete in no more then 2 sets each round (scale: 120 single-skips) -Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5 -Score will be time of completion Core Conditioning 10 Rounds :20 Superman Hold Rest :40 Continue reading 3/24/20

3/23/20

Metcon Home Wod #7 With Equipment: Ascending Ladder for 15 Minutes: 2 Strict Pull-ups 2 Single Arm Dumbbell Squat Cleans 2 Dumbbell Facing Burpees 4 Strict Pull-ups 4 Single Arm Dumbbell Squat Cleans 4 Dumbbell Facing Burpees ——————– Without Equipment: 2 Odd-Object to Shoulder 2 Odd-Object Goblet Squats 2 Odd-Object Facing Burpees 4 Odd-Object to Shoulder 4 Odd-Object Goblet Squats 4 Odd-Object Facing Burpees … * Continue adding 2 reps to each movement *Sub pull-ups with 2x Rows. * Athlete’s choice on when to alternate hands on the single arm cleans. Extra Every 2 Minutes for 10 Min :20 Hollow … Continue reading 3/23/20

3/21/20

Strength/Accessory Emom 5: Max unbroken set of push-ups each minute – Score is your lowest reps on a min. – Metcon Home Wod #6 10 Rounds: 10 Burpees 10 V-Ups* 10 Object Overhead Squats** – **Anything you can find to hold overhead. If your implement is lite, double the reps – Scale to goblet squat Continue reading 3/21/20

3/20/20

Metcon Home wod#5 (w/equipment) 3 Rounds of 1:00 Minute at Each: Dumbbell Goblet Thrusters Single Dumbbell Power Cleans Hops over the Dumbbell Single Arm Push Presses Burpees Rest – Home wod#5 (no equipment)  3 Rounds of 1:00 Minute at Each: Backpack Thrusters Backpack Cleans Hops over Backpack Backpack Reverse Lunges Burpees Rest Continue reading 3/20/20

3/19/20

Metcon Home Wod #4 (w/equipment)  AMRAP 15: 9 Strict Pull-Ups (if no bar sub 18 bent over rows) 15 Hand-Release Pushups 21 Dumbbell Swings – – – – – – – – – – – –  Home Wod #4 (no/equipment) AMRAP 15: 15 Hand-Release Pushups 18 Bent over Backpack Rows 21 Glute Bridges  – – – – – – – – – Strength/Accessory 5 Supersets: 10 Overhead Press 10 Rows – – – – – – Stimulus: -Looking to get as many rounds and reps as possible in this 15 minutes. -On the pushups we are looking for a full … Continue reading 3/19/20

3/17/20

Metcon Track  Wod #2 Outdoor Version: On the 0:00… 1 Mile Run On the 10:00… 100 Burpees On the 20:00… 1 Mile Run – Add up your time from all 3 effort. Stimulus: -Opportunity to practice pacing larger intervals Aim to keep the second 1 mile run within :10 -: 15 seconds of the first -Your score will be 3 separate completion times (system will add together sum total) -If you believe your mile time to be in the 9:00’s or above, let’s modify to 800m today and run hard 8:00 Time Cap on Part #2 (burpees) – If can’t … Continue reading 3/17/20

3/14/20

Metcon  For Time: Open-Performance: “Pervail” 3 Rounds: 800m Run 30 Single Arm Alternating DB Snatches (50/35) 30 Goblet Squats (50/35) – Fitness: 35/25 – – – – – – – – – – – – – – – – – – – – – (All bodyweight version:) 3 Rounds: 800m Run 50 Sit-Ups 50 Air Squats – Sub row for run if needed. Post results in wodify! Continue reading 3/14/20