Weightlifting 4 Horsemen Wave1 Week1 Superset with A,B,C,D,E (30min) A: T-bar Row (10reps each round@135/95) https://youtu.be/ExL0-gJcUbs Tbar row info @7:54 B: Shoulder Press ((7+, 9+, 11+)@75%, 70%, 65%) C: GHD Situps (10 each round) D: Bike (15 cal each round) E: 90 Second Rest Metcon Metcon (Time) For time, 1000m row 50 Thruster 45/35 30…

Merry Christmas!!! We are closed, but have a workout at 1pm. Come join us celebrating with Metcon 2017 12 Days of Christmas (Time) 1- Clean & Jerk (185/135#) 2- Muscle Ups 3- Box Jumps (24/20) 4- Hang Squat Snatch (95/65#) 5- Bar Facing Burpees 6- Push Press (95/65#) 7- Pistols (Alternating) 8- Toe to Bar…

Weightlifting 4 Horsemen Wave1 Week1 Superset with A,B,C,D,E (30min) A: American KB Swing (25 KB swings @1.5/1pood ) B: Deadlift ((5+,7+,9+)@80%, 75%, 70%) Post Max reps on 80% for the score and write the reps for 75% and 70% in the box. C: Barbell Rollout (10 reps each round) https://youtu.be/s_elM3ciI8g D: Row (15 Cal each…

Metcon (Time) “Team Deck of Death” As teams of 2-3, For time, Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps. Hearts= Box Jump 24/20 Diamonds = WB shots Spade = Burpee Clover = Power Clean 95/65 J=10 Q=10 K=10 A=11…

Metcon Metcon (4 Rounds for reps) Tabata Bike for Cal Rest 1min Tabata Burpee Rest 1min Tabata Row for Cal Rest 1min Tabata  Ab-mat Sit-ups (18min)

Metcon Metcon (AMRAP – Reps) EMOM 24 Min 0,4,8,12,16,20 – 8 One legged squat alternate leg Min 1,5,9,13,17,21 – 8 Muscle Snatch 65/55 Min 2,6,10,14,18,22 – 10 T-bar row 135/95 Min 3,7,11,15,19,23 – 10 Push ups Metcon (AMRAP – Rounds and Reps) AMRAP 15 30 Squats 20 HSPU 10 Deadlift 225/155

Weightlifting 4 Horsemen Wave1 Week1 Superset with A,B,C,D,E (30min) A: Box Jumps  (15 each round @24/20″) B: Back Squat ((9+,11+,13+)@70%, 65%, 60%) C: Back Extension (10 each round) https://youtu.be/xMyFXMZ6Ch0 D: Burpee (15 each round) E: 90 Second Rest Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 Power clean 135/95 20 Push-ups

Metcon Metcon (Time) For time 150 Single unders 20 Bar Muscle ups 10 Squat cleans 115/85 150 Single unders 15 Bar Muscle ups 15 Squat cleans 115/85 150 Single unders 10 Bar Muscle ups 20 Squat cleans 150 Single unders (45min)

Gymnastics Metcon (No Measure) Muscle up progression (8min) Warm up for MUs or work on MU transitions. Metcon Metcon (AMRAP – Reps) EMOM 14 Even Min – 1 attempt for the max rep Muscle Ups Odd Min – 50 Double Unders Total reps of MUs and DUs for the score Metcon (Time) For time, 50…

Weightlifting Bench Press (2-2-2-2-2-2-2-2-2-2) (25min) For weight(s) Resting 60 seconds between sets Post the last set’s weight and record all the weights used in the box Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21 10 Man Maker 20 DB Deadlift 30 Single arm DB snatch 40 Single arm overhead lunges Dumbbells : 50/35 Man…