Happy Birthday Mom!
Metcon:
“Darsi’s Tabata Style Birthday”
You must complete 49 Reps of each movement, tabata style. So you go 20 seconds on, 10 second rest until you reach 49 reps then move on the the next movement.
Thrusters (75/115)
Squat Cleans (75/115)
Power Snatch (75/115)
Shoulder 2 Overhead (75/115)
Pull-Ups
Burpees
*Score is total Rounds it takes to complete all movements. Rx is 49 Rounds. 60 Round cut-off.(2 rds per minute, 60 rds=30 minutes)*
Read MorePartner WOD!
Metcon:
Teams of 2-
AMRAP x 30 minutes
80 Wallballs (14/20 @ 9/10ft)
100 Double-Unders
30 Cleans and Jerks (95/135)
*Split up reps however you see fit. At least 5 Rounds to Rx*
Read MoreStrength:
Every 1:15 x 6 Rounds, AMRAP the 7th
4 Muscle-ups
Metcon:
21-15-9
Burpees
Toes 2 Bar
3-2-1
Rope Climbs
*10 minute cut-off. Rounds are 21 Burpees, 21 Toes 2 Bar, 3 Rope Climbs, 15, 15, 2, 9, 9, 1.*
Read MoreMetcon:
AMRAP X 21 minutes
8 Back Rack Lunges (95/135)
12 Back Squats (95/135)
20 Cal Row
*At least 7!Rounds to Rx*
Read MoreStrength:
3 Sets of-
1(PAK + P@P + PAK Snatch Pull) + 1(Snatch Pull)
5 Sets of-
1(PAK Squat Snatch) + 1(Squat Snatch)
*Terms: PAK = Pause Above Knee; P@P = Pause At Power; Snatch Pull = Snatch without going Overhead/ pull Bar to breast height*
Metcon:
3 Rounds
40 Sit-ups
15 Power Snatch (75/115)
15 Handstand Push-ups
*12 minute cut-off. There is a lot to get to today so make sure you get in there and get stretched out/rolled out and get ready to go.*
Read MoreMetcon:
6 Rounds
6 Deadlifts (185/275)
12 Burpees over the Bar
18 Dumbbell Thrusters (30/45)
*25 minute cut-off*
Read MoreStrength:
6 x 3
Push-Press
Metcon:
AMRAP X 10 minutes
8 Ring Dips
12 Pull-ups
*At least 6 Rounds to Rx*
Read MoreHappy New Years! (Almost)
Metcon:
AMRAP X 20:16
2016 lbs of Thrusters
2016 lbs of Snatch
2016 lbs of Clean and Jerks
*Choose any weight you want, you just have to accumulate 2016lbs of weight for each movement. Scores will be total Rounds and weight lifted on top of that.*
Read MoreStrength:
EMOTM X 6 minutes, AMRAP the 7th
5 Deadlifts
*The 5 must be unbroken for first 6 min, any way to get them done on the AMRAP*
Metcon:
60-50-40-30-20
30-25-20-15-10
15-12-9-6-3
Air Squats
Push-ups
Burpees
Read MoreMetcon:
I did this one on vacation with 400m runs and 50 Air Squats instead of pull-ups. To scale this do the second workout. If you really want to get those abs screaming do the first one. Have fun!
4 Rounds
500m Row
12 Strict Pull-ups
100-75-50-25
Sit-ups
Flutter Kicks
Leg Lifts
OR
3 Rounds
500m Row
12 Strict Pull-ups
90-60-30
Sit-ups
Flutter Kicks
Leg Lifts
*20 minute cut-off. Each round has a 500m Row and 12 Strict pull-ups, sit-ups/flutter kicks/leg lifts all go down by 30 each round(or 25 if your doing the 4 rounder). Flutter kicks are performed by lifting the legs off the ground about 6 inches and then kicking up and down with straight legs while the feet remain elevated off the ground and are counted every time both legs kick, so I would count every time one of my legs goes down or up as one and continue that way, it’s not right leg kick, left leg kick 2, it’s right leg kick left leg kick 1. Leg lifts are when both legs are raised together until legs are perpendicular to the ground lower them back to the ground trying not to “bounce” them off the ground. Both flutter kicks and leg lifts may be performed with hands under your butt so you can maintain that hollow body position, low back should remain in contact with the ground at all times.*
Read More