Monthly Archives

JANUARY 29, 2014

METCON 21,18,15,12,9 SQUAT SNATCH 95/65 TTB 50 DOUBLE UNDERS AFTER EACH ROUND

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JANUARY 30, 2014

METCON 30,25,20,15,10,5 Cal row push up kb swing 35/55

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JANUARY 28, 2014

METCON 3RT 5 MUSCLE UP 10 POWER CLEAN 155/105 REST 10 MIN 3 RFT 20 C2B 20 BENCH PRESS 135/95 REST 10 MIN 3RFT 30 WALL BALL  20/14 30 BOX JUMP 24/20

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january 26, 2014

MONDAY MASH UP A, SPRINT INTERVALS X8     @ 100% 200 METER ROW,  40METER PROWLER SPRINT OR 15 BURPEE REST 2 MIN AFTER EACH B,    EMOTM 10 EVEN – 5 FRONT SQUATS ODD –     5-10  HSPU C.     100 THRUSTERS 75/45 1000 METER ROW

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JANUARY 24, 2014

TEAM OF TWO 100 BURPEE WALL BALL 20/14 EVERY 2 MIN 5TTB 200 PULL UP EVERY 2 MIN 30 DOUBLE UNDERS 300 PUSH UPS EVERY 2 MIN 10 AB mat sit up

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JANUARY 23, 2014

METCON “DT” 5 RFT 12 DEADLIFT  155/105 9 HANG CLEAN 155/105 6 PUSH JERK  155/105

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JANUARY 22, 2014

METCON 3RFT 30 KB SWINGS 55/35 30  OVERHEAD LUNGE  45/25 30 CAL ROW

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JANURY 21, 2104

METCON 75 WALL BALL 14/20 30 TTB 50 WALL BALL 14/20 20 TTB 25 WALL BALL 14/20 10 TTB

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JAUARY 20, 2014

METCON (COURTESY OF COMPTRAINING) TEAM OF 2 30 LATERAL BURPEE BOX JUMP 30 SNATCHES 155/105 30 LBBJ 30 CLEAN &JERK 155/105 30 LBBJ 30 THRUSTERS 155/105

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JANUARY 19, 2014

MONDAY MASH UP a.  SPRINT INTERVALS 200 METER SPRINT x8 REST HOLD PLANK FOR 2 MIN B.  2 ROUNDS FOR TIME 40 PUSH UPS 20 CHEST TO BAR OR  7 MUSCLE UP 10 FRONT SQUAT 205/145 C,   OPEN 12.1 7 MIN AMRAP BURPEE REST 10 MIN AFTER A AND B

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