WOD: October 20th, 2017

WOD: October 20th, 2017

Warm-Up Crossover Symmetry (Orange Band) 400 M RUN/5OO M Row/15 cal AD Pass Throughs x20 PVC OH Lunges x10 PVC OH Squats x10 Iron cross x20 Banded Shuffle 100′ Squat Holds 2×60 sec WOD Prep Thruster Progression Pull-up Progression (Barbell, kipping, or butterfly Pull-ups) METCON Fitness Teams of 3: 100 Calorie Assault Bike 100 Box […]

WOD: October 19th, 2017

WOD: October 19th, 2017

METCON L.S.D. (Long Slow Distance) Option 1 30-45 mins: Row for max meters Option 2 30-45 mins: AD for max distance Option 3 30-45 mins: Ski Erg for max meters Option 4 30-45 mins: Run for max meters -Pick one option or do a mix of all four. -Score is total distance

WOD: October 18th, 2017

WOD: October 18th, 2017

Bench Press 3 sets of max reps @ 70% of 1RM *3 min rest between each set METCON Fitness Chipper, for time 30 HR Push-Ups 40 Lunges 50 abmat sit ups 60 MTN Climbers 70 Power Jumps Scaled Chipper, for time 30 HR Push-Ups 40 Lunges 50 abmat sit ups 60 MTN Climbers 70 double […]

WOD: October 17th, 2017

WOD: October 17th, 2017

METCON AMRAP 3 18 Overhead Squats (Fit:15lb) (SC:45/35) (RX: 75/45) 18 Burpee Over the Erg or Barbell Max Calorie Row, AD or SkiErg Rest 3:00 AMRAP 3 15 Overhead Squats (Fit: 25/20) (SC:65/55) (95/65) 15 Burpee Over the Erg or Barbell Max Calorie Row, AD or SkiErg Rest 3:00 AMRAP 3 15 Overhead Squats (Fit:30/25) […]

WOD: October 16th, 2017

WOD: October 16th, 2017

Back Squat 5×5 Back Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps 10 min E2MOM (5 rounds): x 5 reps @ 70-80% of 1RM METCON Fitness 2 cal row, skierg, or AD 1 barbel pull up 4 cal row, skierg, or AD 2 barbell pull […]

WOD: October 14th, 2017

WOD: October 14th, 2017

Fight Gone Bad Three rounds of: • Wall-ball, 20/14 pound ball, 10/9 ft target (Reps) • Sumo deadlift high-pull, 75/55 pounds (Reps) • Box Jump, 20/16″ box (Reps) • Push-press, 75/55 pounds (Reps) • Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop […]

WOD: October 13th, 2017

WOD: October 13th, 2017

Warm-Up Crossover Symmetry (Orange Band) 400 M RUN/5OO M Row/15 cal AD Pass Throughs x20 Side Lunges x20 Banded Shuffle 100′ Rev Lunges 50′ Broad Jump 50′ Partner Hamstring Curls x20 WOD Prep Clean & Jerk Progression w/ Coach T2B Progress (Strict Knee Raises – Kipping Knee Raises – K2E- T2B) METCON Fitness Partner AMRAP, […]

WOD: October 12th, 2017

WOD: October 12th, 2017

METCON MS Intervals Option 1 Rowing 1km, 800m, 600m, 400m, 200m …rest 2 mins between each row… Option 2 SkiErg 1km, 800m, 600m, 400m, 200m …rest 2 mins between each row… Option 3 Running 1km, 800m, 600m, 400m, 200m …rest 2 mins between each row… Option 4 AD 50 cal, 40 cal, 30 cal, 20 […]

WOD: October 11th, 2017

WOD: October 11th, 2017

Romanian Deadlift 4×10 Romanian Deadlift for load: #1: 10 reps #2: 10 reps #3: 10 reps #4: 10 reps -Warm up to a moderate weight and stick with it. Quality over weight. METCON Fitness Min 1: 8 kb box step overs 20/10lb Min 2: 8 wall balls 10lb + ME bench dips *Optional: use a […]