Monthly Archives: December 2018

Weightlifting 4Horsemen Wave1 Week2 3 Rounds of Superset A,B,C,D,E (30min) A: 1 Arm DB Snatch (10 (L/R each)@50/35) B: Deadlift ((7+,9+,11+)@(75%,70%,65%)) Post heaviest set for the score and write all the weights and reps in the box C: Hanging Leg raises (3×10) https://youtu.be/KBLz0IkKAX0 D: Bike (15 Cal Bike) E: 90 Second Rest (3x90sec) Metcon MetconContinue reading “Monday, 12/31/18”

Metcon Metcon (AMRAP – Reps) As teams of 3-4 AMRAP 7 SB over wall with burpee over wall Rest 3min AMRAP 7 Fat bar power Clean 155/105 (scaled 135/95, 95/65, 45/35) Rest 3min AMRAP 7 Bike for Cal

Weightlifting 4 Horsemen Wave1 Week1 Superset with A,B,C,D,E (30min) A: Box Jumps  (15 each round @24/20″) B: Back Squat ((9+,11+,13+)@70%, 65%, 60%) C: Back Extension (10 each round) https://youtu.be/xMyFXMZ6Ch0 D: Burpee (15 each round) E: 90 Second Rest Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 Power clean 135/95 20 Push-ups

Gymnastics Metcon (No Measure) Work on Handstand HS walk or HSPU (10min) https://youtu.be/OrQtc2IaabU Metcon Metcon (Time) For time, 4 rounds of 500m row 15 HSPU 1 Rope Climb RX+ 15 Parallette HSPU/1 “double-up” Rope Climb (30min) How to decent the rope https://youtu.be/dCimcOgnjDk

Weightlifting 4 Horsemen Wave1 Week1 Superset with A,B,C,D,E (30min) A: T-bar Row (10reps each round@135/95) https://youtu.be/ExL0-gJcUbs Tbar row info @7:54 B: Shoulder Press ((7+, 9+, 11+)@75%, 70%, 65%) C: GHD Situps (10 each round) D: Bike (15 cal each round) E: 90 Second Rest Metcon Metcon (Time) For time, 1000m row 50 Thruster 45/35 30Continue reading “Wednesday, 12/26/18”

Merry Christmas!!! We are closed, but have a workout at 1pm. Come join us celebrating with Metcon 2017 12 Days of Christmas (Time) 1- Clean & Jerk (185/135#) 2- Muscle Ups 3- Box Jumps (24/20) 4- Hang Squat Snatch (95/65#) 5- Bar Facing Burpees 6- Push Press (95/65#) 7- Pistols (Alternating) 8- Toe to BarContinue reading “Tuesday, 12/25/18”

Weightlifting 4 Horsemen Wave1 Week1 Superset with A,B,C,D,E (30min) A: American KB Swing (25 KB swings @1.5/1pood ) B: Deadlift ((5+,7+,9+)@80%, 75%, 70%) Post Max reps on 80% for the score and write the reps for 75% and 70% in the box. C: Barbell Rollout (10 reps each round) https://youtu.be/s_elM3ciI8g D: Row (15 Cal eachContinue reading “Monday, 12/24/18”

Metcon (Time) “Team Deck of Death” As teams of 2-3, For time, Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps. Hearts= Box Jump 24/20 Diamonds = WB shots Spade = Burpee Clover = Power Clean 95/65 J=10 Q=10 K=10 A=11Continue reading “Saturday, 12/22/18”

Metcon Metcon (4 Rounds for reps) Tabata Bike for Cal Rest 1min Tabata Burpee Rest 1min Tabata Row for Cal Rest 1min Tabata  Ab-mat Sit-ups (18min)

Metcon Metcon (AMRAP – Reps) EMOM 24 Min 0,4,8,12,16,20 – 8 One legged squat alternate leg Min 1,5,9,13,17,21 – 8 Muscle Snatch 65/55 Min 2,6,10,14,18,22 – 10 T-bar row 135/95 Min 3,7,11,15,19,23 – 10 Push ups Metcon (AMRAP – Rounds and Reps) AMRAP 15 30 Squats 20 HSPU 10 Deadlift 225/155