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2018 May 3

METCON:
Otis
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.
*Shoulder Press done with DB or KB

2018 May 2

METCON:
Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches

2018 April 30

METCON
Complete as many rounds as possible in 20 minutes of:
– 50 wall-ball shots
– 100 double-unders
– 50 handstand shoulder taps
– 100 double-unders
– 800m run
– 100 double-unders
– 50 handstand shoulder taps
– 100 double-unders

2018 April 28

METCON:
5rds of
– 1min Row for Cals
– 1min HSPU
– 1min Pull-Ups
– 1min Box Jumps
– 1min L-Sit
– 1min rest

2018 April 27

METCON:
7 rounds for time of:
– 5 power snatches
– 1 sub-0:40 200-m sprint
If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

2018 April 26

METCON:
21-15-9 reps for time of:
– Overhead squats
– Toes-to-bars
*10min timecap

2018 April 25

METCON:
In teams of 3 Complete as many rounds as possible in 25 minutes of:
– 20 push-ups
– 30 sit-ups
– 40-cal. Row
*1 person at a station. Switch once all are done at designated station or 90sec, whichever comes first

2018 April 24

METCON
4 rounds for time of:
– 25 chest-to-bar pull-ups
– 5 cleans
*15min timecap

2018 April 23

METCON:
0:00-6:00
30-27-24
– Single Unders
– Air Squats
6:00-12:00
21-18-15
– Double Unders
– Row for cal
12:00-18:00
12-9-6
– Triple Unders
*400m run between TU sets

2018 April 21

METCON:
Complete as many rounds as possible in 45 minutes of:
– Run 400 m
– 3 rope ascents, 15-ft. rope
– Run 400 m
– 15 clapping push-ups

2018 April 20

METCON:
30-20-10 reps for time of:
– Dumbbell/Kettlebell thrusters
– Toes-to-bars
*10min timecap

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