Category Archives: MetCon

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.