Gratis Probestunde
+43/664/8485928 greg@grexgym.com

Blog

20.10.2017

Fitness

Metcon
Teams of 2, AMRAP 30:

A 2 TTB
B 2 TTB
A 2 DB Squat Cleans 2x20/10kg
B 2 DB Squat Cleans 2x20/10kg
A 4 TTB
B 4 TTB
A 4 DB Squat Cleans 2x20/10kg
B 4 DB Squat Cleans 2x20/10kg
A 6 TTB
B 6 TTB
A 6 DB Squat Cleans 2x20/10kg
B 6 DB Squat Cleans 2x20/10kg
.
.
.

19.10.2017

Fitness

Metcon
A. TAO, EMOM 6:

Even: 5 Anderson Yoke Squats + 5 Broad Jumps
Odd: 5 Power WBS + 5 High Box Jumps

Metcon
B. 2 Sets of:

20m Yoke Carry + ME BW SB Carry

Metcon
C. TYQ, 1 Set of:

ME Incline SB Bench Press(20+) + ME HOH Sled Pull

Use the small sleds and have several plates on, partner puts plates off to keep you pulling. Go back and forth till you are not able to pull the empty sled anymore.

Metcon
D. Finisher:

200m Prowler Sprint

Add 33% of your BW or more. Go fast, don’t walk.


Gymnastics

Metcon
Handstand

A. Wrist Mobility/Strength

B. Bodyline Drills, 1-5 Sets of 1:00min Work:

Floor
Floor + PVC held above floor
Noes&Toes HS Hold

C. Skill:

Handstand holds at your level(Forearm blocking, Chinese HS, Free standing,…)

18.10.2017

Fitness

Metcon
A. Skill: Double Unders


Metcon
B. AMRAP 7:

7 SB Squats + 20m SB Carry

Metcon
C. „Annie“, for time:

50-40-30-20-10

Double Unders
Sit-Ups

Performance

Metcon
„Linda“, for time:

10-9-8-7-6-5-4-3-2-1

1.5 BW Deadlift
1.0 BW Bench Press
0.75 BW Squat Clean


17.10.2017

Fitness

Metcon
A. TAO, EMOM 10:

Even: 3-5 (Weighted) Pull-Ups
Odd: 3-5 (Weighted) Ring Dips

Metcon
B. 2 Sets of:

20m OH Yoke Carry

Metcon
C. TYQ, 1 Set of:

ME SB Dimmel Deadlifts(20+) + Harnessed Bear Crawl + 10m Sprint Start

Metcon
D. Finisher, for time:

400m Run + 50 Burpees

Time Cap: 7:00min

16.10.2017

Fitness

Metcon
A. 2 Sets of TAO into TYQ:

5 Side Delt Raises + 5 Rear Delt Raises + ME Front Delt Raises

Metcon
B. Skill: Butterfly Pul-Up


Metcon
C. SB „Fran“, for time:

21-15-9

SB Thrusters 30/20kg
Pull-Ups

Performance

Metcon
15 Sets of:

1 Power Snatch + 5 OHS

15.10.2017

Fitness

Metcon
A. TAO, EMOM 10:

Even: 3-5 Stone Lifts
Odd: 5 BB Roll Outs


Metcon
B. 2 Sets of:

40m Farmers Carry

Metcon
C. TYQ, 1 Set of:

ME SB Squats(20+) + Reverse Sled Drag + 3 Broad Jumps for distance

Metcon
D. Finisher:

200m SB Carry

Shoot for 66% BW or more.

Performance

Metcon
AMRAP 20:

25 Pull-Ups
50 Push-Ups
75 Air Squats

or

AMRAP 20:

23 HSPU
50 Alternating Pistols(total)
75 Pull-Ups

14.10.2017

Fitness

Metcon
AMRAP 30:

200m Run backwards
20m Broad Jumps
20m Bear Crawl
200m Run(normal)
20m SB BW Carry
20m Floating KBS 24/16kg

13.10.2017

Fitness

Metcon
Sled Day. Burn the questions.


12.10.2017

Fitness

Metcon
For time:

27-21-15-9

Thrusters 40/30kg
Bar-facing Burpees

Time Cap: 20:00min

Gymnastics

Metcon
A. Find your 1RM Weighted Ring Dip

B. Find your 1RM Weighted Pull-Up

C. 1 Set of ME Strict TTB

D. 1 Set of ME Ring Dips

E. 1 Set of ME Strict Pull-Ups

F. AMRAP 7:

7 Box Jumps
7 Burpees
7 Air Squats

11.10.2017

Fitness

Metcon
A. Test:

20m HOH Rope Pull(indoor)

Shoot for 66% of your BW or more.

Metcon
B. Test:

20m Yoke Carry

Shoot for triple BW or more.

Metcon
C. 1 Set of:

20/15 cal. AB + 3 Broad Jumps for distance

Performance

Metcon
„Kelly", 5 Rounds for time of:

400m Run
30 Box Jumps
30 WBS 9/6kg