by abegayleisip | Dec 21, 2021 | Uncategorized
8Metcon (Time)Ugly Christmas Sweater Option 1: 20 Rounds 1 Devils Press (50s/35s) 2 Dumbbell Thrusters (50s/35s) 3 Burpee Box Jump Over (24/20) Option 2: 10 Rounds 2 Devils Press (50s/35s) 4 Dumbbell Thrusters (50s/35s) 6 Burpee Box Jump Over (24/20) Option 3: 5...
by abegayleisip | Dec 21, 2021 | Uncategorized
8Back Squat (4 sets: 10 reps (each side))Deadlift (5 set: 10 reps)Elevated Heel Goblet Squat (4 sets: 10 reps)*Build to a moderate/heavy weight; stay the same or build across sets. Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet...
by abegayleisip | Dec 20, 2021 | Uncategorized
12.21Metcon (Time)Until you reach 200/150 Calories on the bike 15s on 25s Rest
by abegayleisip | Dec 20, 2021 | Uncategorized
7Back Squat (1×8)- Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.Metcon (3 Rounds for reps)Hot Cocoa 3 Sets (1 Set every 6 Minutes) 25/20 Calorie Row 300m Run OR 200m Shuttle Run (2x50m Down and...
by abegayleisip | Dec 20, 2021 | Uncategorized
7Strict 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 19, 2021 | Uncategorized
12.20Metcon (Distance)Row 10 Rounds 30s on 30s Rest
