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22.08.2017

Fitness

Metcon
A. EMOM 5:

5 Supinated BB Rows + 5 BB Shrugs

Metcon
B. 2 Sets of:

ME WBS 9/6kg + Reverse Sled Drag


Metcon
C. 2 Sets of:

ME KBS(20+) + Harnessed Sled Pull

If 40kg KBS are easy for 20 reps, do Double KBS with an appropriate weight.


Metcon
D. Finisher:

100m SB Carry(goal is BW+)

21.08.2017

Fitness

Metcon
A. Skill: Kipping Pull-Up


Metcon
B. „Tabata Something Else“

32 Intervals of :20s Work/:10s Rest

8x Pull-Ups
8x Push-Ups
8x Sit-Ups
8x Air Squats

20.08.2017

Fitness

Metcon
A. 5 Sets of:

5 Power WBS + Cover 20m distance in as few Broad Jumps as possible
:20sec Rest(walking back to the wall)

Metcon
B. 1 Set of:

ME SB Presses(20+) + ME Push-Ups(20+) + HOH Rope Pull


Metcon
C. 1 Set of:

ME (Deficit) Stiff Leg Deadlift(20+) + ME BW SB Carry


Metcon
D. 3 Sets of(4:30min):

:45s 5 Hamstring Curls
:45s 5/5 Leg Extensions

Metcon
E. Finisher:

20/15cal AB for time

19.08.2017

Fitness

Metcon
Teams of 3, AMRAP 25:

A 200m SB Carry 1/2 BW
B 20m Walking Lunges + 20m Bear Crawl
C 3 (Legless) Rope Climbs

Once everyone on the team finishes task its time to rotate.

18.08.2017

Fitness

Metcon
5 Rounds for time of:

20 OA KB Push-Press 24/16kg L
20 Burpee DB Box Step-Overs 2x20/10kg
20 OA KB Push-Press 24/16kg R
400m Row/Run

17.08.2017

Fitness

Metcon
„Michael“, 3 rounds for time of:

800m Run
50 Back Extensions
50 Sit-Ups

16.08.2017

Fitness

Metcon
„Murph“, for time:

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

Partition the Pull-Ups, Push-Ups and Air Squats as needed.

15.08.2017

Fitness

Metcon
A. EMOM 8:

Even: 3-5 Stone Loads
Odd: 5/5 OA DB Row

Metcon
B. 1 Set of:

20m Yoke Carry AHAF

Metcon
C. 1 Set of:

40m Farmers Carry AHAF

Metcon
D. 1 Set of:

ME SB Squats(20+, aim for a BW SB) + Harnessed Sled Pull

Metcon
E. Finisher:

100m Prowler Sprint

14.08.2017

Fitness

Metcon
A. 5-4-3-2-1

(Weighted) Pull-Ups
(Weighted) Dips

Primary focus is working task oriented. Still keep rest periods as short as possible. Use ascending weight for the descending reps.

Metcon
B. 3 Sets of:

1:00min Noes&Toes Handstand Hold
1:00min ME TTB/Hanging Leg Raises
1:00min Rest

Metcon
C. EMOM 5:

5 BB Rows + 5 DB Rare Delt Raises

Metcon
D. Finisher, for time:

Shuttle Run(5-5, 10-10, 15-15, 20-20m)

13.08.2017

Fitness

Metcon
A. 8-7-6-5-4-3-2-1

SB Cleans
High Hurdle Jumps

Primary focus is working task oriented. Still keep rest periods as short as possible. Use ascending weight for the descending reps on the SB cleans.

Metcon
B. 2 Sets of:

ME DB Decline Bench Press(20+) + HOH Rope Pull from back


Metcon
C. EMOM 5:

5 BB Shrugs + 5 DB Side Delt Raises

Metcon
D. Finisher:

5x20m SB Carry AHAP

Rest as needed.