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Author based archive
04 Apr

Kevlar

Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
3 Front Plank Pushups
3 Strict Pull-ups
3 Turkish Sit-ups
3 Weighted Glute Bridges

6’s, 9’s, 12’s…
Metcon
Mobility
1. Overhead Stretch on a Wall : 2 Minute Hold
2. Shoulder to Floor: 1 Minute Each Side
3. Puppy Pose: 2 Minute Hold
4. Spiderman Hold: 3 Minutes Each Side
5. Happy Baby: 2 Minute Hold
6. Pike Stretch: 2-3 Minute Hold
7. Ankle Stretch: 1-2 Minutes Each Side
8. Squat Hold: 3 Minutes

03 Apr

Rancy

Metcon (Time)
5 Rounds For Time:
400 Meter Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell Overhead Squats

*Power Snatches Change Arms Every Rep
*Overhead Squats Change Arms as Athlete Chooses

Metcon (Time)
No Equipment Version
5 Rounds For Time:
400 Meter Run
20 "Odd-Object" Ground-to-Overhead
20 "Odd-Object" Squats

01 Apr

Dizzybat

Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
60 Double Unders
30 Dumbbell Reverse Lunges
15 Reverse Burpees
Metcon (AMRAP – Rounds and Reps)
No Equipment Version
AMRAP 18:
60 Line Hops
30 "Odd-Object" Reverse Lunges
15 Reverse Burpees
Metcon (Time)
Parking Lot WOD

5 Rounds for time:
Run 400m
15 Single DB or Odd-object Overhead Squat (each arm)

29 Mar

Cookie Monster

Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Single Arm Alternating Dumbbell Snatches
20 Situps
20 Single DB Hang Clean & Jerks – switch every 5
20 Squats
200m Run
Metcon (AMRAP – Rounds and Reps)
No Equipment Version
AMRAP 20:
20 "Odd-Object" Ground-to-Overhead
20 Situps
20 "Odd-Object" Ground-to-Overhead
20 Squats
200m Run

28 Mar

Steady Betty

Metcon
4 Rounds (20 Minutes Total):
:40 Seconds Weighted Hollow Hold
:20 Seconds Rest
:40 Seconds Romanian Deadlifts
:20 Seconds Rest
:40 Seconds Single Arm Overhead Squat Hold (L)
:20 Seconds Rest
:40 Seconds Single Arm Overhead Squat Hold (R)

1:20 Rest Between Rounds

* Completed With a Dumbbell or Pack

Metcon
Mobility Work
1. Couch Stretch: 2 Minutes Each Side
2. Pike Stretch: 2 Minutes
3. Child’s Pose: 1 Minute
4. Handstand Hold Stretch: Accumulate 1 Minute
5. Pigeon Pose: 2 Minutes Each Side

27 Mar

Sea World

Metcon (6 Rounds for reps)
On the 5:00 x 6 Rounds:
10 Alternating Single Dumbbell Power Clean and Jerk
400 Meter Run
100 Meter Single Dumbbell Farmers Carry
Metcon (6 Rounds for reps)
No equipment version
On the 5:00 x 6 Rounds:
Wearing Pack:
15 Push-ups
15 Meter Walking Lunge
400 Meter Run