Mobility: 1. Twisted Cross x 1:00 2. Seated Forward Fold x 2:00 Metcon (3 Rounds for time) From 0:00 – 7:00 Run 600m 50 Hand Release Push-Ups 25 Situps 25 Air Squats From 7:00 – 14:00 Row 900m/750m 30 Hand Release Push-ups 15 Situps 15 Air Squats From 14:00 – 21:00 Run 600m 50 Hand…
Metcon (Time) For Time: Buy in: 1000m Row 25 Toes to Bar 25 Med Ball Cleans (10/6) 25 Situps 25 Med Ball Cleans Buy out: 1000m Run Comp Optional: Double KB Front Squat 24/16 Mobility to finish: Hips flexors, quads.
Warm-up 3 Rounds 5 KB Turkish Getups (Each Arm) 10 Goodmornings 15m Duck Walk Metcon (Time) For Time: 20 min Cap 75m Bear Crawl 50 Situps 50 Plate Overhead Lunge (25/15) 50 Situps 75m Bear Crawl Comp Optional: Handstand Walk GHD KB Overhead Lunge (24/16)
WARM UP – 3 Rounds of 100m DB Carry (light) 10 Lunges 20 good mornings 10 Broad Jumps 20 single leg deadlifts (10 each side) Metcon – For Time 5 Rounds 10 Alt Reverse Lunges (Holding Deadball) 5 DeadBall Cleans 20 Sit Ups 40 Double Unders Rx: 100lbs/60lbs [C/O]: 120lbs/80lbs, GHD Sit Ups
Metcon (AMRAP – Rounds and Reps) In Partners Perform Round for Round Complete as many Rounds as possible in 20minutes 50 Double unders 10 DB Shoulder 2 OverHead 22.5kg/15kg 10 KB Swings 24kg/16kg 10 Sit Ups 100m Sprint *each time one partner completes a round that is counted as a scored round, score your rounds…
Metcon (Time) For Time: 1000m Row 50 Situps 25 KB Snatch (24/16) 50 KB Goblet Squat (24/16) 25 KB Snatch 50 Situps 1000m Run Mobility in remaining time! -Comp Optional- GHD 32KG/24KG KB
EFL Early Bird Regos Close 8AM Saturday Morning!!! Metcon (AMRAP – Reps) In Partners In 18 minutes complete as many reps as possible. 100 Double unders Then (round for round) 5 Rounds each of 5 Push Ups 10 Sit Ups 15 Air Squats – If you complete that move onto – 200 Double unders Then…
Metcon (Time) 120 Double unders Then 5 rounds… 21 Sit Ups 12 Alternating Pistols 3 Deadball Cleans 120lbs/80lbs Then 120 Double unders
Have you registered for the Open? Metcon (Time) For Time: Row 1000m Then 3 Rounds for Time 6 DB Power cleans 6 DB Thrusters 24 Sit Ups Dumbbell Weights 22.5kg/15kg
Metcon (Time) For time: 80 Sit Ups 400m Run 40 Burpee Box Jumps 24″/20″ 800m Run 40 Burpee Box Jumps 24″/20″ 400m Run 80 Sit Ups – Comp Optional – GHD Sit Ups
