Category Archives: MetCon

100208 – MetCon

5 rounds of:

:20 on – :10 off

  • Pull-ups
  • Mountain Climbers
  • KB Swings
  • Push-ups
  • Split Jumps
  • SDHP
  • Push-Press
  • Air Squats

Total Reps of (approximately):  145 / 111 / 87 / 83 / 90

100201 – Jerk & MetCon

Rack Jerk up to 175lbs.  Shoulder was hurting.

MetCon:  45lbs. Thrusters 1:00 on / 1:00 off for 10 minutes.  30 / 30 / 21 / 23 / 23

100130 – Front Squat & MetCon

Front Squat up to 230lbs.

AMRAP in 10 minutes of:  10 Box Jumps (24″) / 15 Double Unders / 20 Sit-ups

8 Rounds.

Felt good to be back after a hectic work week.

100122 – MetCon

4 Rounds of:  500M Row / 10 Wall Ball / 10 Pull-ups / 10 Box Jumps (24″)

In long johns.  Hot!

100119 – Cleans & MetCon

Cleans up to 195lbs.  Failed @ 215lbs.

5 Rounds of:  500M Row / 5 Burpees

Time = 6:28

100112 – Back Squat & MetCon

Back Squat 205lbs. 5 x 3 & 215lbs. x5 x 2

MetCon:  AMRAP in 10:00 of 5 Ring Dips / 10 Double Unders / 20 Sit-ups

7 Rounds.  Ring Dips suck.

100106 – MetCon

10 Rounds of:  10 Wall Ball (20lbs.) / 10 Pull-ups

Time = 16:44

Shoulder was really hurting on this one.