Metcon
AMRAP 25 Minutes:
40 Air Squats
20 Hang Power Cleans 95/65lbs
10 HSPU
Monthly Archives: October 2017
Happy Halloween
Stapleton
Weightlifting
Push Press (4×3)
@ 85%
Metcon
AMRAP 12 Minutes:
5 Deadlifts 225/155lbs
10 Bar Facing Burpees
40 Double Unders
Accessorize
Weightlifting
Power Clean (4×1)
Clean Pull (4×1)
Clean Deadlift (4X1)
Metcon
AMRAP 4 Minutes x 3
Rest 2:00
24 Wallballs 20/14lbs
12 Toes to Bar
18 Wallballs
9 Toes to Bar
12 Wallballs
6 Toes to Bar
Pizza Pie
Weightlifting
Snatch (7×1)
@ 80-90%
Metcon
12 Rounds with a Partner:
Row 250/200m
15 Push Ups
Active Recovery Day
Gymnastics
EMOM 12 Min:
ODD: 6 Strict Chin-Ups
EVEN: 5 Planche Push-Ups
THEN
EMOM 12 Min:
ODD: 100m Farmer’s Carry (20/12)
EVEN: 60 single-unders
THEN
EMOM 12 Min:
ODD: :20 Plank Hold
EVEN: :20 Superman hold
I Wonder
Weightlifting
Push Press (4-4-4-4)
82.5%
Metcon
Run 400m x 6
Rest :60
Friend Zone
Weightlifting
Turkish Get Up
Work up to a moderate weight on each arm.
Metcon
EMOM for 24 Minutes:
15 KB Swings 53/35lbs
15 Box Jump Overs 24/20″
15 Sit Ups
Frog Relay
Weightlifting
Clean and Jerk (3-3-3-3-3-3)
@70-75%
Metcon
For Time:
9 Calorie Row
9 Thrusters 75/55lbs
15/12 Calorie Row
15 Thrusters
21/15 Calorie Row
21 Thrusters
27/21 Calories Row
27 Thrusters
Pulling Accessory Work
Weightlifting
Power Snatch (4×1)
Snatch Pull (4×1)
Snatch Grip Deadlift (4X1)
Metcon
4 Rounds:
Run 300m
15 Kipping HSPU
Rest 2:00