Category Archives: MetCon

101718

For Time:

  • 42 DB Snatches (35#, alternate arms each rep)
  • 21 Burpee Box Jump Overs
  • 30 DB Snatches
  • 15 Burpee Box Jump Overs
  • 18 DB Snatches
  • 9 Burpee Box Jump Overs

Time = 13:30

041818

Deadlift 5 x 5 – 275/275/290/310/325

Mini-Metcon (Seagrams 7):

  • 7 Rounds of:
    • 7 Squats
    • 7 Burpees

Time = 3:43

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

011718

OHS – 10@50%/10@50%/7@60%/5@65%/5@75%/3@80%/1@85%

90#/90#/110#/120#/135#/145#/155#

Finished with 1@165#, 1@175#, failed 1@185#

MetCon – 4 Rounds of:

  • 500M Row
  • 15 OHS (use 65% of 3RM from today – 95#)

Time = 15:42

TF Pull-up Challenge – 100 reps (750 Total Reps)

121417

MetCon – Kurt vs. Herb

  • 21 Box Jumps (24″)
  • 21 KB Seings (53#)
  • 3 Push-ups (T-style)
  • 18 Box Jumps
  • 18 KB Swings
  • 6 Push-ups
  • 15 Box Jumps
  • 15 KB Swings
  • 9 Push-ups
  • 12 Box Jumps
  • 12 KB Swings
  • 12 Push-ups
  • 9 Box Jumps
  • 9 KB Swings
  • 15 Push-ups
  • 6 Box Jumps
  • 6 KB Swings
  • 18 Push-ups
  • 3 Box Jumps
  • 3 KB Swings
  • 21 Push-ups

Time = 15:01

The push-ups destroyed me.  And I’ve really got to focus on my conditioning in 2018.

102617

MetCon – Three Rounds For Time:

  • 400M Run
  • 12 Front Squats (95#)
  • 21 Box Jumps (24″)

Time = 11:35

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!