by abegayleisip | Dec 27, 2021 | Uncategorized
12.28MetconEMOM x20 Min1) 10 Burpees Min2) 20 Sit Ups
by abegayleisip | Dec 27, 2021 | Uncategorized
14Strict Pull Ups (5 set: 10 reps)Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If...
by abegayleisip | Dec 26, 2021 | Uncategorized
12.27800m Run (Time)Max Effort 800m RunRest3 min600m run (Time)Rest2 min400m Run (Time)Max Effort 400m RunRest1 minMetcon (Time)200m runRest1 min400m Run (Time)Max Effort 400m RunRest2 min600m run (Time)Rest3 min800m Run (Time)Max Effort 800m Run
by abegayleisip | Dec 26, 2021 | Uncategorized
13Bench Press (5 sets: 10 reps)Alt. DB Tempo Bench + Double DB Bench (3 sets: 5 reps (each side) + 5 double reps)*Build to a moderate weight and stay the same or build across all sets. Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other...
by abegayleisip | Dec 24, 2021 | Uncategorized
11Metcon (2 Rounds for reps)Milk & Cookies Part A 5 rounds 15/12 Assault or Echo Bike 3 Power Snatch (135/95) Rx+(155/105) – Rest equal to the time to complete 5 rounds in Part A- Part B 5 rounds 15/12 Assault or Echo Bike 3 Power Clean and Jerk (185/135)...
by abegayleisip | Dec 23, 2021 | Uncategorized
12.24Metcon (Time)For time Bike 3 miles Rest 2 minutes Bike 2 miles Rest 1 minute Bike 1 mile Record Total Time
