Workout of the Day 171019

MetCon

     AMRAP6
         21 Chest-to-bar Pull-ups
         15 Burpees
         9 Box Jump 30/24

     Rest 3

     AMRAP6
         21 Burpees
         15 Chest-to-bar Pull-ups
         9 Box Jumps 24/20 

     For Total Cals
         4 x 60s on / 10s off
         Rest 2m
         4 x 45 on / 10s off
         Rest 2m
         4 x 30s on / 10s off

 

Workout of the Day 171017

MetCon 

     17.2
         AMRAP12
             2 Rounds of:
                50-ft. weighted walking lunge*
                16 toes-to-bars
                8 power cleans
             Then, 2 rounds of:
                50-ft. weighted walking lunge
                16 bar muscle-ups
                8 power cleans
     Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds

 

Workout of the Day 171012

Kettlebell Complex

     15min
         Kettlebell Complex | building
            1/2 TGU (up) | right
            3 Hand Over Hand Swing
            1 Snatch | left
            1/2 TGU (down) | left

     rotate starting arm each round 

MetCon

     4 Rounds
         30 Cal Row
         15 Burpee Box Overs 

Workout of the Day 171010

Gymnastics 

     OTM10 | Volume  
         5-7 Strict Pull-ups
         5-7 Strict Dips

Time Trail 

     Max Effort 500m Row

MetCon

     AMRAP20 | easy pace
         20 Kettlebell Swings | h.a.p
         400m Run
         20 Burpees
         400m Run
         20 Toe-to-bar
         400m run 

Workout of the Day 171003

Weightlifting 

     OTM10
         5 Strict Weighted Dips
         5 Strict Weighted Pull-ups
 

MetCon

     25 min AMRAP, easy pace:
         400m Run
         Down Back Down Forward Bear crawl
         20 Burpee
         Down Back Down Backward Bear crawl
         20 Air squats
         Down Back Down KB OH Walking Lunge

Workout of the Day 170926

Gymnastics 

     Skill Practice | kipping/butterfly
         3x | 20on/20off
            Active-Passive Hang
            Beat Swing
            Recliner Swing

     OTM10 | Volume  
         5-7 Strict Pull-ups
         5-7 Strict  Dips

MetCon 

     30 on | 15 off x 20 , alternate  
         Burpee Box Jump Overs
         DB Clean

 
 

 

Workout of the Day 170925

Weightlifting 

     Front Squat
         4 Rounds | @3RM
            1 Front Squat | 20s Rest
            1 Front Squat | 20s Rest
            1 Front Squat | 20s Rest
            1 Front Squat | 20s Rest
            1 Front Squat | 20s Rest
            1 Front Squat | Rest 3m

MetCon

     For Time
         60 Bar Facing Burpees
         40 Deadlifts 225/155
         20 Front Squats 135/95

Workout of the Day 170922

Weightlifting 

     Back Squat
         4 Rounds | @3RM
            1 Back Squat | 20s Rest
            1 Back Squat | 20s Rest
            1 Back Squat | 20s Rest
            1 Back Squat | 20s Rest
            1 Back Squat | 20s Rest
            1 Back Squat | Rest 3m 

MetCon 

   For Time
         10 Rounds
            8 DB Snatch 50/35
            30 Double Unders