Category Archives: MetCon

041818

Deadlift 5 x 5 – 275/275/290/310/325

Mini-Metcon (Seagrams 7):

  • 7 Rounds of:
    • 7 Squats
    • 7 Burpees

Time = 3:43

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040318

Dealift – 5, 4, 3, 2, 1 @ 80% = 310#

10:00 AMRAP:

  • 15 Power Snatch (65#)
  • 30 Wall Ball (14#)
  • 120 Single Unders

2 Rounds + 15 Reps.

032118

3 Rounds of:

  • 1 Min. Wall Ball (20#)
  • 1 Min. Pull-ups
  • 1 Min. Box Jumps (24″)
  • 1 Min. Rest
  • 1 Min. KB Swings (53#)
  • 1 Min. Rest

Score = 286 (R1 = 107, R2 = 92, R3 = 87)

022118

3 Rounds for Time of:

  • 10 Cal Assault Bike (no arms)
  • 15 One-handed KB Swings (35# – right arm)
  • 20 Burpees
  • 15 One-handed KB Swings (left arm)
  • 10 Cal Assault Bike (no arms)

Rest 4:00 b/t rounds.

Total time, including rest was 23:10.  4:29/5:09/5:32

Burpees got tough.

020718

MetCon – 5 Rounds of:

  • 20 Cal Row
  • 10 Thrusters (75#)

Time = 10:04

020218

Power Snatch + Squat Snatch – 75/95/115/135/145

MetCon

  • 700M Row
  • 20 KTE
  • 10 Burpees
  • 20 Cals Assault Bike
  • 25 Wallball (20#)
  • 500M Row

Time = 10:57

012318

MetCon

21-18-15-12-9-6-3 of:

  • KB Swings (53#)
  • Sit-ups
  • Box Jumps (20″)
  • Push-ups (Army T-style)

Time = 14:09