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Do something today that your future self will thank you for.
Overhead Squat Every 3:00 for 3 sets 5 Overhead squats Metcon (Time) 3 Rounds for time: 10 Overhead squats (135lbs/95lbs) 50 Double unders Accessory Work 2 Rounds NOT for time: 50 Toe touch crunch 0:30 Seated partner shoulder stretch
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Health is more valuable than money!
Metcon (Time) 5 Rounds for time: 200ft. Kettlebell farmers carry (53lbs/35lbs per hand) 10 Strict knees to elbows 25 Russian swings (53lbs/35lbs) 10 Strict ring dips Accessory Work 5 Rounds NOT for time 1 Wallwalk 0:15 Handstand hold (back to wall or freestanding) 5 Pike Push Ups Pepper Your Life With Dreams!
Metcon (Weight) Every 1:30 for 7 sets Hang squat clean + squat clean + front squat Metcon (Time) 6 Rounds for time of: 15 Front squats (115lbs/75lbs) 15 Jumping air squats 15/12 calorie row *Partner 1 sprints through one round then partner 2 sprints through a round for a total of 6 rounds (3 rounds each person). Dare to dream and then make one small step toward that dream. Big dreams come true with small steps.
Metcon (AMRAP - Reps) AMRAP 20:00 10 Burpee pull-ups *Use a bar approximately 6" above the athlete's reach 200 meter run *Leaderboard is burpee pull-up reps. Accessory Work 3 rounds NOT for time: 10 T-outs & Y-outs 10 Ring rows with 0:01-0:02 pause It's all fun and games until your jeans don't fit anymore!
Push Press Every 2:30 for 5 sets 3 Push press Metcon (Time) 3 Rounds for time: 15 Single arm kettle bell push press, left (53lbs/35lbs) 15 Sit-ups 15 Single arm kettle bell push press, right (53lbs/35lbs) 15 Sit-ups Knowledge is of no value unless you put it into practice!
Metcon (4 Rounds for reps) Tabata push jerk (95lbs/65lbs) 3:00 Rest Tabata chest-to-bar pull-up 3:00 Rest Tabata push-up 3:00 Rest Tabata hang power snatch (95lbs/65lbs) *The Tabata interval is 0:20 of work followed by 0:10 of rest for 8 intervals. **Record total reps for each exercise Life is better when you're laughing
Metcon (Weight) Every 1:30 for 20 sets 2 Back squats *Men start at 185lbs and women start at 135lbs. Men add 10lbs every set and women add 5lbs every set. When you reach failure reduce the load down in the same fashion that you built up. If you anticipate lifting heavier than 375lbs/225lbs start at 225lbs/155lbs. *Leaderboard the heaviest load Be so happy that when others look at you they become happy too!
Metcon (Time) 5 Rounds for time: 200 meter Run 15 Toes to bar 15 Overhead squats (115lbs/75lbs) Accessory Work 3 Rounds NOT for time: 10 Plate Turn overs 10 Heel taps onto plates 10 Banded BMU compressions If it comes, let it. If it goes, let it. All we have to do is train through it!
Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# *Compare to April 26, 2017 & August 16, 2016 Metcon (Weight) With the clock running from Grace until the 15:00 mark. *Work up to a heavy set for 2 reps on the power clean and jerk. For a set to count both reps must be completed in a 0:20 timeframe. Don't worry about being eye candy, we do this for health and longevity. Be soul food!
Metcon (Time) 50/40 cal Row (or bike if you dare) 75 Double unders 150 Walking lunges 75 Double unders 50 Bar facing burpees 75 Double unders Accessory Work 2 Rounds NOT for time: 10 Prone PVC Pass Throughs 10 Leg raises 10 Arm Haulers 10 Leg raises 1:00 Double quad stretch |
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