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Pull-up

Run, Squat, Push-up, Jumping Lunge, Ring Dip, Pull-up – 10/5/17

October 5, 2017 By Coach Zach Leave a Comment

Run, Squat, Push-up, Jumping Lunge, Ring Dip, Pull-up – 10/5/17

If 3 peacocks lay 5 eggs in 8 days, how many peacocks will lay 29 eggs in 76 days?

Warm Up

200 m Run/skip/shuffle
6 Samson stretch
10 passthrough
pushup pyramid
6 strict pullup
6 strict dip

Met Con

For Time:

200m run
50 air squat
400m run
50 push up
800m run
50 jumping lunge
400m run
50 ring dip
200m run
50 pull up

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A Roll of the Dice – 9/30/17

September 30, 2017 By Coach Zach Leave a Comment

A Roll of the Dice – 9/30/17

Met Con

“A Roll of the Dice”

In teams of 4 or 5
24 Minute AMRAP
Di #1 = Movement
Di # 2 & 3 = Reps

1 – KB Swings (53/35)
2 – Pull-Ups
3 – Shoot Throughs
4 – Sit-Ups
5 – Single Arm DB Thrusters (50/35)
6 – Toes 2 Bar

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Goblet Squat, Pull-up – 9/28/17

September 28, 2017 By Coach Zach Leave a Comment

Goblet Squat, Pull-up – 9/28/17

Warm Up

2 rounds
100m Row
6 Samson Complex
5 strict pullup
6 Cossach squat
6 goblet stretch
5 strict pullup

Met Con

20 Rounds For Time

5 DB Goblets Squats @ 50% BW
5 Strict Pull Ups

Compare to 12/22/16.

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Pull-up Complex, Snatch, Walking Lunge – 9/25/17

September 25, 2017 By Coach Zach Leave a Comment

Pull-up Complex, Snatch, Walking Lunge – 9/25/17

Warm Up

2 Rounds

100 m sprint on rower
12 walking lunge
5 strict pullup
:30 air assault

Met Con

1 Pull Up Complex
22 DB Snatch (53/35#)
22 S.A. O.H.W.L (50/35#)
2 Pull Up Complex
16 DB Snatch (53/35#)
16 S.A. O.H.W.L (50/35#)
3 Pull Up Complex
10 DB Snatch (53/35#)
10 S.A. O.H.W.L (50/35#)

* Pull Up Complex
1 Toes 2 Bar
1 Pull Up
1 Bar Muscle Up

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Double Met Con Fun – 9/21/17

September 21, 2017 By Coach Zach Leave a Comment

Double Met Con Fun – 9/21/17

Warm Up

30 Double Under
Shoulder Circuit
60s Hand Stand Hold
7 Push Up
7 Pull Up

Met Con #1

2 RFT:

5 HSPU
10 Double Under
10 Ring Dip
20 Double Under
15 Push Up
30 Double Under
(8 Min Time Cap)

1:1 singles

Met Con #2

For Time:

10-1 Pull Up
1-10 Burpee + KBS (53/35)
(10 Min Time Cap)

ex. set of 5 = 1 Burpee + 1 KB Swing x 5

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Tabata Something Else – 8/18/17

September 18, 2017 By Coach Zach Leave a Comment

Tabata Something Else – 8/18/17

Warm Up

4 Rounds Warm Up Pace

100M Run
5 Push Up
5 Pull Up
5 Sit Up
5 Squat

Met Con

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

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Misery – 8/25/17

August 25, 2017 By Coach Zach Leave a Comment

Misery – 8/25/17

“You cannot swim for new horizons until you have courage to lose sight of the shore.” ― William Faulkner

Warm Up

200M Run/butt kick/high knee
10 Passthrough
9 Strict Pull Up
8 Samson/Hip
7 KB Swing
6 Kipping K2E

5 Coach Led Bar Thruster

Met Con

“Misery”

21-18-15-12-9-6-3 Of:

Walking lunges
Thruster (95/65#)
Pull-ups
Knees 2 elbows

Extra Work

Tabata Air Assault

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The Don – 8/21/17

August 21, 2017 By Coach Zach Leave a Comment

The Don – 8/21/17

“Everyone thinks of changing the world, but no one thinks of changing himself.” ― Leo Tolstoy

Warm Up

800M Run/Skip
Shoulder Circuit
10 – 4c mountain climber
5 Reps of each movement

Met Con

“The Don”

For time:

66 Deadlifts, (110/75#)
66 Box jump, (24/20″)
66 Kettlebell swings, (53/35#)
66 Knees 2 Elbows
66 Sit-ups
66 Pull-ups
66 Thrusters (55/45#)
66 Wall ball (20/14#)
66 Burpees
66 Double-unders

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Run, Wall Ball, Box Jump, Burpee, Pull-up – 8/14/17

August 14, 2017 By Coach Zach Leave a Comment

Run, Wall Ball, Box Jump, Burpee, Pull-up – 8/14/17

“A smile is an inexpensive way to change your looks.” – Charles Gord

Warm Up

400M Run
Shoulder Circuit

Warm Up Game of TAG!

*If tagged, perform 3 reps to get back into the game.
– wall ball
– box jump
– burpee
– pull up

Met Con

25 Min AMRAP Of:

200M Run
7 Wall Ball (30/20#)
8 Box jump (30″)
9 Burpee
10 Pull Up

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