Sat. August 19, 2017

Metcon (No Measure)

8 Rounds of:

20 seconds - Barbell Deadlifts
*Rest 10 seconds

20 seconds - Ab Mat Sit-ups
*Rest 10 seconds
Rest 1 Minute when done. Then…

8 Rounds of :

20 seconds - Ski Erg or Bike
*Rest 10 seconds

20 seconds - Push-ups
*Rest 10 seconds

Fri. August 18, 2017

Metcon (No Measure)

3 Minute Ski
Rest 30 seconds

3 Minute AMRAP
10 Dumbbell Snatches
20 Air Squats
Rest 30 seconds

2 Minute Ski
Rest 60 seconds
2 Minute AMRAP
8 Dumbbell Snatches
16 Air Squats
Rest 60 seconds

1 Minute Ski
Rest 90 seconds
1 Minute AMRAP
6 Dumbbell Snatches
12 Air Squats

Fri. August 11, 2017

3 Minutes to Complete

15/11 Calorie Ski or 20/15 Calorie Row
15 Ring Rows
15 Slam Balls
*As many push-ups as possible in remainder of time
Rest 1 Minute

Round 2

3 Minutes to Complete

15/11 Calorie Ski or 20/15 Calorie Row
15 Ring Rows
15 Slam Balls
*As many lunges as possible in remainder of time
Rest 1 Minute

Repeat this for 2 Rounds. Try to match your score on rounds 3 & 4

Fri. July 28, 2017

Metcon (No Measure)

4 Rounds

Round 1
3 Minute AMRAP
15/10 Calorie Row
Max Reps of Dumbbell Snatch in Remainder of Time
Rest 1 Minute
Round 2
3 Minute AMRAP
15/10 Calorie Row
Max Reps of Hang Dumbbell Power Clean and Push Press in Remainder of Time
Rest 1 Minute
Repeat Rounds 1 & 2 and try to match your scores